Figure Four Stretch

The Figure Four Stretch is an excellent exercise for stretching the hips , gluteus and inner thighs . It helps relieve tension in the hips and lower back, which is particularly useful after long periods of sitting or after activities such as running or cycling. The stretch can be performed both lying (supine) or standing for different variations and intensity.

Correct Technique

How to perform the Lying Figure Four Stretch:

  1. Begin lying on your back with your knees bent and your feet flat on the floor.
  2. Cross the right ankle over the left thigh, just above the knee, so that it forms a "4".
  3. Pull your left leg up toward your chest, and grab the back of your left thigh with both hands to deepen the stretch.
  4. Hold the position for 20-30 seconds before switching sides.

Common Errors

  • Pelvic forward roll: Make sure to keep your lower back and hips down against the mat to avoid discomfort.
  • Overstretching: Do not push too hard if you feel pain in your knee or lower back. The stretch should be comfortable.

Modifications and Variations

  • Standing version: Perform the stretch standing by balancing on one leg and placing your ankle on the opposite thigh, then lean your torso forward.
  • Using a wall: You can also do this stretch by lying close to a wall and placing your feet up against it for support.

Repetitions and Sets

Hold each stretch for 20-30 seconds on each side, and repeat 2-3 times to release tension in the hips and lower back.

Breathing techniques

Inhale deeply as you prepare for the stretch, and exhale slowly as you pull your leg closer to your body to relax your muscles.

Visual Tips and Angles

Watch this video for a detailed tutorial on the Figure Four Stretch:

The video provides a thorough review of how to perform the Figure Four Stretch with correct technique and adjustments.

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