Figure Four Stretch

The Figure Four Stretch is an excellent exercise to loosen and stretch the hips, outer thighs and buttocks. This exercise is especially useful for those who often sit down, have tight hips or experience lower back discomfort, as it helps improve flexibility in the lower body.

How to do the Figure Four Stretch correctly

Here's a step-by-step guide to performing the Figure Four Stretch effectively:

  1. Lie on your back with both knees bent and feet flat on the floor.
  2. Place your right ankle on top of your left knee so that your legs form a "4" shape.
  3. Grasp the back of your left thigh and gently pull your leg toward your chest until you feel a stretch in your right hip and butt.
  4. Hold the stretch for 20-30 seconds and then repeat on the opposite side.

Typical mistakes of the Figure Four Stretch

To get the most out of the stretch and avoid injury, you must be aware of the following mistakes:

  • Hip lift too high : Keep the hips flat on the floor to focus the stretch in the hip and avoid straining the lower back.
  • Tense shoulders : Make sure the shoulders are relaxed and flat against the floor.
  • Pull too hard : The stretch should be comfortable. Avoid pulling the leg too hard towards the chest as this can lead to discomfort.

Variations and Adjustments for the Figure Four Stretch

Depending on your flexibility and comfort, you can try different variations of the Figure Four Stretch :

  • Standing Figure Four Stretch : Stand tall and place your right ankle over your left knee while sitting back slightly in a squat position. This stretch is ideal if you want a standing variation.
  • Seated Figure Four Stretch : Sit on the floor with your legs extended in front of you. Cross one leg over the other and lean forward until you feel a stretch in your hip.

Rehearsals and recommendations

Hold each side for 20-30 seconds and repeat 2-3 times. Perform the exercise daily or after training to achieve greater flexibility and suppleness in the hip.

Breathing during the exercise

Remember to breathe calmly during the entire stretch. Take a deep breath as you enter the stretch and exhale slowly as you hold the position. This helps the muscles to relax and makes the stretch more effective.

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