Seated Figure-4 Stretch
Relieve hip & lower back tension with the Seated Figure-4 Stretch! A simple seated exercise to improve flexibility.
Muscle Groups
Primary
Secondary
Instructions
Start Position:
Sit on the floor with your legs extended in front of you. Ensure your back is straight and your core is engaged.
Positioning Your Legs:
Bend your right knee and place your right foot on your left thigh, just above the knee.
Flex your right foot to keep your knee safe.
Creating the Figure 4:
Your right ankle should rest on your left thigh, creating a figure 4 shape with your legs.
Gentle Stretch:
Slowly lean your torso forward, keeping your back straight. You should feel a gentle stretch in your right hip and glute.
Hold the Stretch:
Maintain this position, breathing deeply. Hold for 15-30 seconds, focusing on relaxing your muscles.
Switch Sides:
Carefully return to the starting position and switch legs. Repeat the process with your left ankle resting on your right thigh.
End Position:
Finish by sitting up straight and relaxing your legs in front of you.
Repetitions:
Aim for 2-3 repetitions on each side, focusing on deep breathing and relaxation throughout the stretch.