Do a figure-four stretch
Cross one ankle over the other knee to stretch the outer hip and buttock.
- How often
- Daily
- Time
- 2 min
- Recommended for
- 1 factor
How to do it
- Lie on your back with both knees bent and feet flat on the floor.
- Cross your right ankle over your left thigh, just above the knee, making a figure four.
- Thread your hands behind your left thigh and gently draw it toward your chest until you feel a stretch in your right buttock and outer hip.
- Keep your head and shoulders relaxed on the floor. Hold for 20 to 30 seconds.
- Switch sides. Repeat 2 to 3 times each side. You can also do it seated, ankle over knee, leaning forward with a straight back.
Why it helps
The muscles around the back and outside of the hip help rotate and steady your leg. Sitting for long periods and repetitive activities like running can leave them tight. This stretch is a simple way to reach them.
Be careful
Stop if you feel pain in the knee of the crossed leg or sharp hip pain. If you have had a hip replacement, check with your surgeon first. See a physical therapist if pain persists.