Figure 4 Stretch for Glute, Hip and Lower Back Tightness

We all know that feeling—after a long day of sitting at your desk or hitting the gym, your glutes, hips, and lower back start screaming for some TLC. The good news? I've got a super simple and effective stretch that can help ease that tightness and leave you feeling refreshed. Say hello to the Figure 4 Stretch!
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This easy-to-do stretch targets those stubborn areas and provides some much-needed relief. Let’s break it down step-by-step.

Step One: Setting Up Your Stretch

First things first, find a comfy spot on the floor. Lay on your back with your knees bent and feet flat on the ground. Now, bring one leg up and place the ankle just above the opposite knee, forming a figure four. Gently push the raised knee away from your body to feel a stretch on the outside of your hip. Hold this position for 30 seconds.

Step Two: Deepen the Stretch

Next, it’s time to lower the figure four foot. Slowly bring it down until it touches the floor. As you do this, you’ll notice the stretch moving more into the outer part of your glute and hip. Hold this position for another 30 seconds.

Step Three: The Ultimate Stretch

For the final step, grab the figure four knee with your opposite hand. This part can be a bit of a twist—literally! Rotate your lower back while looking in the opposite direction, extending your free hand out. This deeper stretch really gets into the glutes and gives your lower back some extra love. Hold here for—you guessed it—30 seconds.

Switch Sides

Now that you’ve given one side some attention, it’s time to repeat the whole process on the opposite side. Remember, hold each position for 30 seconds and really breathe into each stretch.

And there you have it!

This simple Figure 4 Stretch routine can be your go-to for relieving muscle tightness in your glutes, hips, and lower back. Whether you're an athlete, a desk warrior, or just someone in need of a good stretch, this move is a great addition to your daily routine.

So, the next time your body starts to feel a little tight, take a few minutes to do the Figure 4 Stretch. Your muscles will thank you, and you’ll be back to feeling flexible and fabulous in no time.

Happy stretching, everyone!

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