Figure Four Stretch – Right

Figure Four Stretch – Right

The Figure Four Stretch is a powerful exercise that targets the hips, glutes, and lower back. This stretch is particularly beneficial for improving hip mobility, alleviating tension, and reducing discomfort in the lower back and glutes. It is commonly used in yoga, Pilates, and physical therapy routines.

How to Perform the Figure Four Stretch – Right:

1. Start Position: Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Cross the Right Ankle: Lift your right foot off the ground and cross your right ankle over your left thigh, just above the knee. Your right knee should point out to the side, forming a figure-four shape with your legs.
3. Thread the Needle: Lift your left foot off the ground and bring your left knee towards your chest. Thread your right arm through the space between your legs and clasp your hands around the back of your left thigh or shin.
4. Deepen the Stretch: Gently pull your left leg towards your chest while keeping your right foot flexed and your right knee open. You should feel a deep stretch in your right hip and glute.
5. Relax and Hold: Relax your shoulders and neck, keeping your back flat on the mat. Hold the position for 20-30 seconds, breathing deeply and evenly.
6. Switch Sides: Release your left leg and lower your feet back to the mat. Repeat the stretch on the opposite side if desired.

Benefits:

• Hip Opener: Deeply stretches and opens the hips, enhancing flexibility and reducing tightness.
• Glute Stretch: Targets the gluteal muscles, relieving tension and promoting muscle relaxation.
• Lower Back Relief: Eases tension in the lower back, promoting spinal alignment and comfort.
• Improved Circulation: Enhances blood flow to the hip and gluteal regions, supporting overall lower body health.
• Relaxation: Encourages relaxation and stress relief, making it an excellent pose for winding down and promoting calmness.

Tips for Practicing Figure Four Stretch – Right:

• Use Props: If you cannot comfortably reach your thigh, use a yoga strap or towel to assist.
• Maintain Alignment: Keep your hips level and your lower back flat on the mat to avoid strain.
• Breathe Deeply: Focus on deep, even breaths to help relax into the stretch and release tension.
• Adjust Intensity: Modify the depth of the stretch based on your comfort level, avoiding any pain or discomfort.

Incorporate the Figure Four Stretch – Right into your routine to experience its deep stretching and tension-relieving benefits, promoting overall hip and lower back health.