Seated figure four stretch
Tight buttock muscles can irritate the spinal nerves and worsen spinal stenosis. This is because they create tension in the lower back. Performing seated figure four stretches [4] can help relieve this tension and stretch the buttock muscles.
This exercise is performed while sitting. Follow these steps to do it:
- Sit on the edge of a stable chair
- Raise your right leg and place your right ankle on your left knee.
- Gently bend forward from your hips until you feel a stretch in your right buttock.
- Hold this position for up to 30 seconds.
- Return your right leg to the floor
- Repeat these steps with your left leg.
You can perform this stretch at home or in the office.