Exercise 6 of 12

Seated Figure 4 Stretch

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Paste this into ChatGPT (or Gemini/Claude) so it understands it can explain this exercise, start a timer, set a reminder, or log it complete.

I'm sharing an exercise from my wellness program: "Seated Figure 4 Stretch" — https://completewellness.pages.dev/g/wellness-i/e/06-seated-figure-4-stretch

Full program: https://completewellness.pages.dev/g/wellness-i/llms.txt

You can help me by:
1. Explaining how to do this exercise correctly.
2. Starting a timer for it.
3. Setting a reminder to do it.
4. Logging it as complete.

For actions 2-4, use the demo patient token: demo-patient-01.

Category: Stretch
Body part: Hip
Rehab level: Beginner
Equipment: Chair

Muscles

piriformis

Purpose

Correct hip imbalances and restore function.

Benefit

Increases flexibility, improves joint range of motion, and improves circulation.

Seated Figure 4 Stretch movement or finishing position — Movement / finishing position

Starting position

Begin sitting with a straight neutral spine. Cross one leg over other, placing ankle on opposite thigh above knee.

Movement

Slowly lower chest down toward knees trying to keep a flat low back. A stretch in hip of crossed leg should be felt. Hold for 20–30 seconds and repeat for prescribed repetitions. Alternate sides as directed.

If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.

Prescription

Sets	Reps	Hold	Rest	Frequency
1	3	30 sec	—	3x/week

A timer and counter will walk you through each set.

Seated Figure 4 Stretch

Muscles

Purpose

Benefit

Starting position

Movement

Prescription

Exercise complete