If you spend most of your working day in a sitting position, then you are probably familiar with discomfort or even pain in the lower part of your body. You can also feel tension in your hips if you do not warm up before and after exercise or for the first time, you are embarking on a form of recreation that your body is not used to. That is why we have prepared a stretching exercise for you that will immediately relieve the pain in your hips and buttock muscles.
Experts in the field physical exercises they have been pointing out for a long time how very important it is stretching before and after exercise - that's how you'll avoid it muscle and joint pain. Stretching exercises are necessary even if long hours you are living in an unnatural position as it is sitting.
You probably already know stretching exercises for the back and legs, but maybe you haven't heard of the movements that can soften sore buttock muscles and hip discomfort. That's why we asked which exercise is the most recommended for those who spend their working days at the table– and this is the position called exercise four.
Do you spend a lot of time in a sitting position? Photo: George Milton / PexelsWhy is the position of four so useful?
Four got its name because in performing this position it resembles ours the shape of the number 4. It mainly focuses on gluteus medius or the middle gluteal muscle, which is responsible for movements and mobility of your hips, but also helps to stabilize hip joint. That's why you will soon notice that with regular exercise pain in the lower part of the body you no longer feel it, but you will also be happy increased mobility.
The experts advise you to take up the exercise 1-2 times a day and to begin slow- if you are not used to this type of stretching, you can only hold the position at first 10 seconds and increase the time gradually.
How to perform the position of four?
You start the exercise on the back, where they should be yours knees bent. Then the left leg you cross over the right knee and right leg grasp with both hands. Right knee then you drag towards the upper part of the body, where you should feel on the left side of the hip stretching. Hold the position while breathing deeply 30 seconds, then return to starting position and repeat the exercise with the other leg.
If you feel when stretching too much pain, move the leg you are holding with your hands away away from the body.
