June Stretch of the Month – The Figure 4 Stretch
The Figure 4 Stretch is a powerful yet accessible way to target the outer hips and glutes—especially the piriformis muscle, which can contribute to lower back pain and sciatica when tight. Whether you’re an athlete, desk dweller, or just waking up with stiff hips, this stretch offers relief and improved mobility for everyone.
How to do the Figure 4 Stretch (With Variations)
Sit with knees bent, feet flat:
Cross one ankle over the opposite thigh.
Support behind you:
Lean back slightly onto your hands or elbows, adjusting your distance to increase or decrease the intensity.
Cross one ankle over the opposite thigh:
Your legs should form the shape of a “4.” Keep the foot of the crossed leg flexed to protect your knee.
Hold and breathe:
Feel the stretch in your outer hip and glutes. Stay for 30 seconds to a minute, then switch legs.
Push your chest forward slightly:
To intensify this stretch, broaden your chest and bring your upper body closer to your bent leg. You should feel a strong stretch in the crossed-leg hip and glute.
Seated Figure 4 at a Desk (Perfect for Office or Travel)
Sit tall in your chair:
Plant both feet on the floor and keep your spine upright.
Cross one ankle over the opposite knee:
Form that “4” shape again, flexing the foot to protect the knee.
Lean forward gently:
Hinge at the hips (not the lower back) to increase the stretch. Keep your back flat and bring your chest towards your bent leg for a deep stretch. Hold for 30-60 second and repeat on the other side.
Thread-The-Needle Variation
Lie on your back:
Bend your knees and place your feet flat on the floor.
Cross one ankle over the opposite thigh:
Your legs should form the shape of a “4.” Keep the foot of the crossed leg flexed to protect your knee.
Reach & Pull Gently:
Reach through the gap and grab the back of your thigh (or shin for a deeper stretch), gently pulling it toward your chest. Keep your shoulders relaxed and head resting on the ground.
Breathe and hold:
Take deep breaths as you hold the stretch for 30–60 seconds, then switch sides.
Why Add the Figure 4 Stretch to Your Daily Routine?
Releases Hip and Glute Tension:
Sitting, running, or weightlifting can leave hips feeling tight. This stretch offers focused relief.
Improves Lower Back Health:
By loosening the piriformis and surrounding muscles, the Figure 4 Stretch can help reduce sciatic-like symptoms and lower back discomfort.
Boosts Mobility and Comfort:
Regular hip mobility work can make daily activities—like walking, bending, or squatting—feel easier and more natural.
Versatile and Accessible:
From your desk chair to your yoga mat, this stretch goes wherever you go.
Try It Today!
Choose the version that fits your day—at your desk, on your mat, or while winding down in the evening. Just a few minutes of Figure 4 Stretching can bring lasting relief and greater hip freedom.
Listen to your body, breathe deeply, and enjoy the release. For a video tutorial of these variations, head to our Instagram page @rrcwellbeing.
Sources
The 24 Best Stretching Exercises for Better Flexibility | SELF