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Instructions
- Lie on your back on a yoga mat with both knees bent and feet flat on the floor.
- Cross your right ankle over your left thigh, just above the knee.
- Reach your hands behind your left thigh and gently pull it toward your chest.
- Hold the stretch while keeping your head and shoulders relaxed on the floor.
- Switch sides and repeat.
Technical Tips
- Avoid lifting your head or shoulders off the mat.
- Keep the foot of the supporting leg flexed to protect the knee joint.
- Do not force the stretch; work within a comfortable range of motion.
Breathing Tips
- Inhale as you set up the position.
- Exhale deeply as you pull the thigh toward your chest.
- Breathe slowly and consistently during the hold to enhance relaxation.
Medical restrictions
- Hip joint injuries
- Lower back pain or herniated discs
- Sciatic nerve inflammation (consult a specialist before attempting)
The Supine Figure Four Stretch, commonly known as the Buttock Stretch, is a highly effective and accessible stretch designed to target the gluteal region and relieve tension in the hips. This stretch is particularly beneficial for individuals experiencing tightness from prolonged sitting, intense lower body workouts, or sciatic nerve irritation. By lying on the back and using the body’s own leverage, it allows for a controlled and safe stretch of the glutes and surrounding hip musculature. The posture promotes flexibility in the gluteus maximus and medius, supporting hip mobility and reducing discomfort in the lower back and legs. Ideal for both beginners and advanced practitioners, it can be easily integrated into warm-up, cool-down, or rehabilitation routines. This stretch is also favored in disciplines like yoga, fitness, and Pilates due to its simplicity and effectiveness. Performed regularly, it contributes to improved posture, lower body performance, and muscular recovery.
How long should I hold the figure four stretch on each side?
Hold the figure four stretch for 20 to 30 seconds on each side to effectively lengthen the glutes and release hip tension.
Is the figure four stretch good for relieving sciatic pain?
Yes, the figure four stretch is commonly used to relieve sciatic pain by targeting the piriformis and gluteal muscles that may compress the sciatic nerve.
Can I do the buttock stretch daily?
Yes, the buttock stretch is safe to do daily and can be beneficial for maintaining hip flexibility and reducing muscle tightness.
What should I do if I feel knee pain during the stretch?
If you feel knee pain during the stretch, adjust the angle or reduce the intensity. Always keep the foot of the crossed leg flexed to protect the knee.
Do I need any equipment for the figure four stretch?
No equipment is required beyond a yoga mat, making the figure four stretch ideal for home or gym routines.