Figure 4 Stretches Exercise

Learn in this article how to do seated four stretch exercise (easy variation of the standard classic figure 4 stretch) with VIDEO & Tips.

If you find it difficult to do this exercise on ground or prefer to perform stretches while sitting, Seated Figure Four Stretch is a great option for you.

Figure Four Stretch Benefits

Piriformis, a small muscle, can become inflamed and painful when your hips are tight.

Tight hips can cause a real pain in the behind. The seated figure four stretch muscles of the posterior and lateral side of the hips, glutes and piriformis.

Figure 4 stretches help improve flexibility and mobility in your hips, glutes and piriformis

How To Do Seated Figure Four Stretch Exercise?

Check out the VIDEO and step-by-step instructions to make sure that you maximize Figure Four Stretch Exercise benefits & minimize its risks!

(i) Sit on a sturdy chair with your feet flat on the floor. The correct posture is to sit-up straight upright – creating a long neutral spine.

(ii) Lift your left leg & place the left foot on top of your right thigh just above the right knee.

(iii) Make sure your right leg shin remains vertical, in a straight line under the knee.

(iv) You may have to adjust so as to sit in the middle to the front of the seat, as is comfortable for you.

(v) Slowly lean forward with a straight back toward your calf muscle. You should feel a mild stretch on the side of the top leg.

(vi) While leaning forward don’t allow your lower back to round. Hold this position for 20 to 60 seconds as much as you can hold without pain.

(vii) Now relax, switch the sides and slowly perform the same action on the opposite side.

(viii) Don’t hold your breath. Keep breathing normally.

(ix) Perform the above drill on the both sides, 2-3 times at a time. You can repeat this exercise few times per day.


Important Tip: You can do this exercise even by sitting at your office desk. Hide the legs underneath your office desk, and lean forward. It will look to others as if you are reading the computer screen.

And the bonus you get is by sitting up tall; you can fix the slouched posture, which you might be getting from sitting at the desk too long.

Watch this video to learn how to do Figure 4 Stretches correctly:

Renu Bakshi AKA Fitness BuffhqAbout Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Personal Fitness Trainer & Nutrition Health Coach. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me age is just a number!”

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