How To Complete the Figure 4 Stretch
The Figure 4 stretch is one of my favourite hip mobility exercises for opening up stiff hips and relieving the low back and knee pain that follows.
How to Complete the Figure 4 Stretch
One of The Best Hip Stretches Around!
You've all heard the saying "It's All In The Hips!", and I'm here to tell you that – it totally is! If your hips are stiff something else is going to have to do the moving for you – and that something is often the lower back, knees, and ankles. If any of these compensate for the hips, then they are potential sites of injury – something NONE of us wants!! The Figure 4 stretch is an amazing way to open up these tissues and inject some mobility back into those hips. This exercise will mobilize your hips to gain the range you need to continue being awesome – and as always: ensure you Move Like You Mean It. Here is exactly how to complete the figure 4 stretch.
Exercise
Lie on your back with both knees so that your back is flat on the ground. Cross one leg over top of the other – the leg which is not crossed is being mobilized. Using the crossed leg "twist" your supporting leg down towards the ground in both cases. Driving your knee towards midline and swiveling your ankle away from your body.
Time
Do this for 2 minutes (minimum) on each leg throughout the day!
Mitch is a Toronto-based physiotherapist specializing in desk worker health, ergonomics, and manual therapy. Learn more about Mitch →