4-Step Lying Hamstring and Glute Release

Name: 4-Step Lying Hamstring and Glute Release
Channel: @one_dosu_physio
Description: A low-intensity release routine that loosens hamstrings stiff from prolonged sitting while lying down, following the sequence of ankle pumping, bending and straightening the knee, figure-4 position, and towel press.

A low-intensity release routine that loosens hamstrings stiff from prolonged sitting while lying down, following the sequence of ankle pumping, bending and straightening the knee, figure-4 position, and towel press.

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Category: Office worker · General
Target areas: Hamstring · Hip · Glutes · Ankle
Duration: 30s
Difficulty: Easy

Hamstring

Hip

Glutes

Ankle

Caution

Do not forcefully pull your leg; proceed slowly within a pain-free range.
Stop immediately if numbness, radiating pain, or sciatica symptoms worsen.
Keep your pelvis and lower back stable so your lower back does not lift excessively.

Creator @one_dosu_physio

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