Figure Four Stretch

The figure four stretch involves lying on your back, crossing one ankle over the opposite knee, and gently pulling the uncrossed leg toward your chest to stretch the hip and glute muscles.

What is Figure Four Stretch?

The figure four stretch is also known as the “piriformis stretch” or the “supine pigeon pose.” It is a versatile exercise designed to target and relieve tension in the hip and gluteal muscles. This stretch is particularly effective for improving hip flexibility and alleviating lower back pain, making it a popular choice among athletes and individuals seeking relief from tight hip muscles.

What are the benefits of Figure Four Stretch?

The figure four stretch offers several benefits, including:

Improved Hip Flexibility: It helps to increase the flexibility of the hip joint, which is essential for a wide range of movements and activities.
Gluteal Muscle Relief: The stretch targets the gluteal muscles, helping to relieve tension and tightness in this area.
Piriformis Muscle Stretch: It specifically stretches the piriformis muscle, which can help alleviate sciatic nerve pain and prevent piriformis syndrome.
Lower Back Pain Reduction: By stretching the muscles around the hips and lower back, it can help reduce lower back pain and improve overall posture.
Enhanced Athletic Performance: Increased flexibility and reduced muscle tightness can enhance overall athletic performance and reduce the risk of injuries.
Better Circulation: Stretching can improve blood flow to the muscles, aiding in recovery and overall muscle health.
Stress Relief: Like many stretches, it can also contribute to relaxation and stress relief by releasing muscle tension.

How to do Figure Four Stretch?

To do the figure four stretch, follow these steps:

Start Position: Lie on your back with your knees bent and feet flat on the floor.
Cross One Leg: Lift your right foot and place your right ankle over your left knee, forming a “4” shape with your legs.
Lift the Uncrossed Leg: Use your hands to lift your left leg off the ground, bringing your left knee toward your chest. Your right leg will move along with it.
Hold for Stretch: Reach your right hand through the space created by your right leg and grasp the back of your left thigh (or shin, if you have the flexibility). Use both hands to gently pull your left leg closer to your chest.
Feel the Stretch: You should feel a stretch in your right hip and gluteal area. Make sure to keep your head and shoulders relaxed on the ground.
Hold the Position: Maintain the stretch for a few seconds, breathing deeply and relaxing into the stretch.
Switch Sides: Slowly release the stretch and return your left foot to the floor. Repeat the same steps with your left ankle over your right knee.

Remember to listen to your body and adjust the intensity of the stretch as needed. If you experience any discomfort or pain, stop the exercise immediately and consult with a professional.

Figure Four Stretching Plan

The number of reps and sets for the Figure Four Stretch can vary depending on factors such as fitness level, flexibility, and overall goals. Here’s a general guideline to help you tailor your exercise plan:

Beginner Level:

If you’re new to the Figure Four Stretch or have limited flexibility, start with a conservative approach to avoid overexertion and injury. Begin with:

[Reps]: 3 reps per side

[Hold Time]: 20 seconds

[Rest]: 30 seconds between sides

Focus on maintaining proper form and gradually increasing the number of repetitions and hold time as you become more comfortable with the exercise.

Intermediate Level:

Once you’ve built a foundation of strength and flexibility, you can increase the intensity of the Figure Four Stretch to continue challenging yourself and making progress.

Reps: 4-5 reps per side

Hold Time: 30 seconds

Rest: 20 seconds between sides

Experiment with slight variations, such as lifting the hips higher or adjusting hand placement, to further engage different muscle groups and deepen the stretch.

If you experience any discomfort or pain, reduce the intensity or consult with your chiropractor for guidance. Consistency and gradual progression are key to achieving optimal results with the Figure Four Stretch.

Safety & Precautions

Whether you’re a beginner or seasoned stretcher, understanding and adhering to safety guidelines ensures a positive stretching experience while mitigating potential risks. Here, we outline essential safety measures and precautions to help you perform the figure four stretch confidently and safely.

Warm Up First: Always warm up your muscles with light activity like walking or dynamic stretching before performing the figure four stretch to prevent injury.
Start Gently: Begin with gentle pressure, especially if you are new to stretching, and gradually increase the intensity as your flexibility improves.
Proper Alignment: Ensure your back is flat on the floor and your hips are aligned to avoid undue stress on your lower back or hips.
Avoid Pain: Stretching should create a feeling of mild tension, not pain. If you experience sharp or severe pain, stop immediately and consult a healthcare professional.
Breath Control: Maintain steady, deep breaths throughout the stretch to help your muscles relax and to avoid holding your breath, which can increase tension.
Gradual Progression: Increase hold times and repetitions gradually over time to allow your body to adapt without overstraining your muscles.
Individual Limits: Respect your body’s limits and avoid comparing your flexibility to others. Flexibility varies greatly among individuals.
Injury Consideration: If you have a history of hip, knee, or lower back injuries, consult with a healthcare professional before incorporating the figure four stretch into your routine.
Supportive Surface: Perform the stretch on a comfortable, supportive surface such as a yoga mat to protect your back and joints.
Mind Your Knees: Ensure that the knee of the crossed leg is not forced down excessively, which can strain the knee joint. Instead, let it naturally fall into a comfortable position.

Remember, it’s always better to be safe than sorry when it comes to your health. If you’re ever in doubt, it’s best to consult a healthcare professional.

Figure Four Stretch With Chiropractic Treatment

Combining chiropractic treatment with stretches like the figure four stretch can offer comprehensive care for hip or lower back issues and overall spinal health. Here’s how they complement each other:

Alignment Correction: Chiropractic adjustments aim to correct spinal misalignments that potentially contribute to tightness, discomfort and pain in the hips and lower back area. By restoring proper alignment, chiropractic care enhances the effectiveness of the figure four stretch, reducing the risk of re-injury and allowing better muscle activation and function.
Targeted Muscle Release: Chiropractors often incorporate soft tissue techniques such as myofascial release or trigger point therapy to address muscular imbalances and tension, allowing for a deeper and more effective stretch.
Improved Joint Mobility: Chiropractic adjustments improve joint mobility and range of motion, which can enhance the flexibility of the hip joint during the figure four stretch. Increased joint mobility allows for a greater stretch and improved overall function of the musculoskeletal system.
Preventive Care: Regular chiropractic adjustments address biomechanical imbalances and help prevent injuries by optimizing spinal health. Incorporating chiropractic treatment alongside stretches like the figure four stretch supports musculoskeletal health and minimizes the risk of pain or injury.
Individualized Treatment Plans: Chiropractors tailor treatment plans to meet the unique needs of each patient. By assessing posture, movement patterns, and specific areas of concern, chiropractors provide personalized recommendations and adjustments in complement with stretches like the figure four stretch to promote optimal musculoskeletal health.
Home Care: The figure four stretch is a simple yet effective exercise that patients can perform at home between chiropractic appointments. It empowers individuals to take an active role in their recovery and ongoing spinal health, enhancing the outcomes of chiropractic treatment.

By incorporating chiropractic treatment with stretches like the figure four stretch, patients can experience synergistic benefits, including improved alignment, reduced muscle tension, enhanced joint mobility, and better overall hips and lower back health. This holistic approach supports long-term relief and functional movement, contributing to a comprehensive wellness routine.