Figure Four Stretch
Between work, school, driving, and Netflix binges, we spend a lot of time sitting. This can lead to pain and stiffness in the hips. If you have ever had tight hips you know that they can be a real pain. I for one constantly have tight hips and need to stretch them almost daily. This supine figure four stretch is one of my go-to’s. I incorporate this stretch into my routine at least three times a week.
The figure four stretch can improve flexibility and mobility in your hips, glutes, and Piriformis. The Piriformis is a small muscle that can become inflamed when your hips are tight. This stretch is helpful anytime you feel sore and tight. Keep reading for the how to and more benefits of the figure four stretch.
Primary Muscles Worked:
- outer hip
- glutes
- Piriformis
Secondary Muscles Worked:
- hamstrings
- quads
How to Do the Figure Four Stretch:
- lie on your back with your feet flat on the floor
- cross your right ankle over your left knee, keeping your right foot flexed
- bring your left knee toward your chest
- reach your right hand through your legs interlacing your hands just below the crease of your left knee
- using your arms, pull your left knee toward your chest, stopping when you feel a stretch in your right glute and hip
- hold for five to eight breaths then release and repeat on the other side
Things to Avoid:
- rotating the pelvis; pelvis should remain neutral throughout the stretch
- lifting head and shoulders; both should remain on the floor, a yoga strap can help
Benefits of Figure Four Stretch:
- increased hip mobility
- increased hip flexibility
- helps relieve pain from sciatica
There are many variations of the figure four stretch you can try. If you are looking for a deeper stretch you can interlace the hands around the shin rather than behind the knee. This stretch can also be done seated or standing. Whichever variation you choose, stretching is one of the best things you can do for your body to preserve health and functionality. Hip mobility is key for many areas of our daily life. If you workout and are looking to deepen the range of motion in your squats, you are going to need hip mobility. Just like any other form of exercise, consistency is key! You are more likely to see results if you do it regularly.
