The Figure Four stretch, also commonly known as the supine piriformis stretch, is a simple, floor-based position that offers a deep opening to the hip and gluteal region, areas frequently restricted by prolonged sitting or repetitive movement patterns. Understanding how to execute this stretch correctly and knowing which specific tissues it targets can maximize its benefits for flexibility and comfort.
Performing the Stretch Safely
To begin the standard version of this stretch, lie flat on your back with both knees bent and your feet positioned flat on the floor. Cross one ankle over the opposite thigh, positioning it just above the knee, creating the distinctive “4” shape with your legs. Flexing the foot of the crossed leg is important, as this small action helps stabilize the knee joint and prevents unnecessary strain.
To deepen the movement, gently lift the foot of the supporting leg off the floor and draw your knees toward your chest. Reach your hands around the thigh of the supporting leg and interlace your fingers to maintain the pull. Your shoulders and head should remain relaxed on the floor throughout the entire movement.
Breathe slowly and deeply as you hold the stretch for approximately 20 to 30 seconds on each side. The sensation should be a strong, deep pull in the outer hip and glute of the crossed leg, never a sharp pain in the knee joint. Slowly release the stretch by placing the supporting foot back on the floor before uncrossing the legs and switching sides.
The Anatomy of Relief
The Figure Four stretch is a targeted movement for the deep external rotators of the hip, which are small but powerful muscles situated beneath the larger gluteal muscles. The primary muscle targeted is the piriformis, a small, thick muscle that runs diagonally from the lower spine to the top of the thigh bone. Tightness in the piriformis is frequently associated with discomfort, as the sciatic nerve often passes through or directly underneath it.
When the piriformis muscle is tight or inflamed, it can compress the sciatic nerve, leading to symptoms of piriformis syndrome, which include pain, tingling, or numbness radiating down the back of the leg. Stretching this muscle can reduce the tension and potentially alleviate nerve irritation. The movement also effectively targets the gluteus medius and gluteus maximus, which are the larger muscles responsible for hip extension and rotation.
Furthermore, the stretch engages other deep rotators, including the gemellus superior, gemellus inferior, obturator internus, and quadratus femoris. These muscles work as a unit to rotate the thigh outward, and lengthening them through the figure four position helps restore hip mobility and reduce tightness that contributes to lower back and hip discomfort.
Variations and Safety Modifications
For those who find the supine position difficult or want to incorporate stretching into their workday, a seated variation is an excellent alternative. While sitting upright in a chair, cross one ankle over the opposite knee, maintain a straight back, and gently lean forward from the hips until a stretch is felt in the outer hip. This modification is especially useful for reducing the effects of prolonged sitting.
Alternatively, a standing modification can be performed by facing a stable surface, such as a counter or desk, and resting the ankle of the stretching leg on the surface while maintaining balance on the opposite leg. To manage the intensity of the supine stretch, a person can keep the foot of the supporting leg on the floor, using it as a prop rather than pulling the knee to the chest. This lessens the leverage and decreases the depth of the stretch.
If any sharp or localized pain is felt in the knee, the stretch should be immediately eased or stopped altogether, often by adjusting the angle of the crossed leg or moving the ankle slightly higher or lower on the thigh. The goal is always to feel a deep stretch in the hip and gluteal area, not strain in the joint.