a) Get your hands underneath your shoulders and knees underneath your hips. (quadruped position)
b) Feel most comfortable position to begin.
2. Performing the Exercise:
a) Hook the right knee behind the left knee.
b) Rest the right knee on the ground if comfortable.
c) All weight must be on that left side.
d) Drop down into your elbows, feel the stretch.
3. Duration
a) Hold the stretch for 60 to 120 seconds.
b) Breathe deeply and relax, aiming for a three to four out of ten intensity.
How It Helps:
This stretch helps open up the posterior hip capsule, facilitating hip internal rotation and relieving tension in the muscles that may be compressing the sciatic nerve.
