How To Do Figure 4 Stretch

The figure 4 stretch opens the hips and stretches the piriformis muscle located in the glutes and hips. Personal Trainer and Yoga Instructor Ryan demonstrates how to do the figure 4 stretch here.

How To Do Figure 4 Stretch
1. Lie down on your back with both feet flat on the floor and knees bent.
2. Cross your right ankle over your left thigh just below the knee.
3. Lift your left foot off the floor to bring your knee closer to your chest, then place your right hand through your legs and grab behind your hamstring with both hands.
4. Use your hands to lightly pull your thigh closer towards your chest. At the same time, use your right elbow to gently push your right knee outwards to deepen the stretch.
5. Hold this position for 30 seconds, taking deep slow breaths throughout.
6. Place both feet back on the floor and repeat on the other side.