Seated Figure-Four Stretch

  • Target: Glutes, hips, and sciatic nerve.

 

  • How to Perform:
    1. Sit on a chair and cross one ankle over the opposite knee.
    2. Lean forward gently, keeping your back straight, until you feel a stretch in your glutes.
    3. Hold for 20–30 seconds and switch sides.

 

  • Frequency: Perform 2–3 times per side daily.