Figure-4 Stretch

Introduction

The figure four stretch is a great exercise to do if you have any tightness or stress in your hips and lower back. You can even try it while lying in bed first thing in the morning. It may lessen pain, increase mobility, and make you feel more prepared to face the day by relaxing your hip, pelvic, and back muscles.

In addition to alleviating or preventing stiffness and soreness in your legs, lower back, and hips, this stretch may help lessen sciatic pain. Figure 4 focuses on your glutes and hips. Consider including this deep stretch into your daily healing routine if you work an office job or simply spend a lot of time on the couch.

Muscles are targeted by a figure-four stretch.

• Gluteus maximus and gluteus medius: The gluteus medius, a muscle on the side of the hip that helps with hip mobility and stability, is one of the butt muscles that the figure four stretch helps release tension in.
• Piriformis: This tiny but crucial muscle is found deep within your glutes. Stretching this muscle can be challenging, which is why the figure-four exercise is useful.

Figure-4 stretch

• Position: Siting position.
• Start with a sitting position, then raise and spread your right leg’s inner thigh. Place your right ankle slightly higher than your left knee. Flex or “point” your right foot (foot pointed, toes flexed) to strengthen your lower leg muscles and support your knee.
• Put both hands on your left knee or behind your leg to lift it off the ground.
• Your right hip and gluteal muscles should feel stretched.
• Use your right hand to gently press your right knee towards your torso, creating space between your right knee and shoulder, or place both hands on the back of your left thigh and draw your left leg toward your chest to deepen the stretch.
• Hold on. For thirty to two minutes, take deep, steady breaths. Gently let go of your hands and return your left foot to the floor, followed by your right. On the opposite side, repeat.

Benefits

• Less soreness in the back: Back discomfort may be lessened by being active in general, but stretches like the figure four may be especially helpful because they release tense muscles in this region.
• Reduced sciatica symptoms: Stretching your piriformis muscles can improve hip joint mobility, according to research.
• Increased range of motion and flexibility: Increasing your flexibility has been demonstrated to improve your mobility, ease daily duties, and lessen back and sciatica discomfort.

Common Mistakes while exercising

You might feel at ease and confident when performing this stretch because it resembles a seated position that many of us execute automatically. But it doesn’t mean you should skip over it or go through it quickly. As you practice, try to steer clear of these typical blunders:

• Excessive looseness: Keep your foot and ankle from relaxing. To prevent your knees from rotating too much, keep them engaged and flexed.
• Ignoring accommodations: If you have lower back pain or need more support, roll up a small towel and place it under your lower back to help keep a neutral spine.
• Ignoring it because you’re bored or have a hectic schedule: “You can incorporate strengthening and stretching into activities you enjoy, such as watching TV or listening to music or a podcast.”
• Holding your breath: Try to inhale and exhale deeply and steadily through your nose. When doing this stretch, it usually suggests taking five to eight breaths.

Figure 4: Stretch exercises and modifications

On the ground with your foot
To make the stretch easier, maintain the opposing foot on the ground with your knee bent instead of raising the base leg to extend it.

Figure 4: Seated Stretch
Either on the floor or in a chair without wheels, sit up straight. Apply the same weight on each side of your glutes. Put your right shin over your left thigh. Without allowing your pelvis to roll back, gently grasp your left shin with your hands to sit up taller. To extend the stretch further, slightly bend forward at the hips.

In front of a wall
The steps for this variation are the same as for the classic figure 4 stretch, but you should press your feet up against a wall rather than the floor. (Aim to place your glutes one to two feet away from the wall’s base while keeping your knees bent.) Over your left shin, cross your right ankle. Lift your foot off the wall and bring both legs closer to you by grasping the back of your left thigh to intensify the stretch.

Related condition

• Piriformis syndrome
• Mechanical back pain
• Pelvic floor dysfunction
• SI joint dysfunction
• Hip bursitis
• Sciatica

FAQs

References

• Physiotherapy exercise. (n.d.-c). [Video]. https://www.physitrack.com/exercise-library/how-to-perform-the-figure-4-stretch-exercise
• Figure four stretch. (n.d.). [Video]. Hingehealth. https://www.hingehealth.com/resources/articles/figure-four/
• Walsh, K. (1970, January 1). Why Figure 4 stretch can offer your hips the relief they’re craving. https://www.onepeloton.com/blog/figure-4-stretch?msockid=0ef25711c06562dd25aa42e1c1fe632c
• Song, D. (2023a, June 21). Figure 4 Table stretch — Rehab hero. Rehab Hero. https://www.rehabhero.ca/exercise/figure-4-table-stretch