The figure four stretch is stellar for relieving hip and lower back pain.
Here, trainers reveal common mistakes to avoid.
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You go into stretching with the best of intentions.
certified personal trainer and creator ofBodyFit by Amy
Maybe you want torelease your neck, or finally care for thoseoh-so-tight hamstrings.
Keep reading to learn more.
What is the figure four stretch?
Figure four pose involves lying flat on your back with your lower belly slightly engaged.
Pretty soon, youll feel the stretch along your outer left hipand it feelswonderful.
Find her step-by-step instructions for perfecting the figure four stretch, below.
TIP
To modify, keep your bottom foot on the ground and/or cross your top leg slightly lower.
While Schemper recommends supine figure four stretches, she also loves seated variations.
Which muscles does the figure four stretch work?
certified personal trainer and creator ofBodyFit by Amy
They are also responsible for hip rotation and extension, she says.
Working in harmony, all of these muscles can benefit from a figure four stretch.
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Ask yourself these two questions; How many hours did I sit today?
In comparison, she points out that standing offers a more neutral musculature position.
Thats a huge job for a little thing!
And thats if youre sitting with both feet on the ground.
All this does is introduce tension into your upper body.
Instead, youll want to keep your neck and head completely relaxed on the floor.
Another mistake is rounding your back.
FAQ
How does the figure four stretch benefit hip flexibility?
Proper hip mobility is something most people lack, Martin says.
Fortunately, this stretch can help!
Its great for improving the mobility of the hips themselves, but it also helps stretch the glute muscles.
Can this stretch help with sciatica symptoms?
It can help but it wont resolve symptoms altogether.
How often should I perform the figure four stretch?
(PSA: If you want to expand your mobility routine, thesebest full-body stretchesfeel like a dream.)
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