The figure four stretch is very versatile and helps us to improve our hip and leg mobility. The name can be derived from the position of the legs when viewed from above – it reflects the shape of the number ‘4’. In this post, we want to focus on the figure four stretch on the wall.
How to do it?
You lay on your back oon the floor, close to a wall
Bringing yourself close enough to the wall that you can place your feet on the wall with your knees bend at a 90° angle
Bring your right ankle on your left thigh
The position of the legs describes the figure four position
You should feel a stretch in the right hip and the glutes on the left side
Keep this position for about 30-60 seconds and then switch legs, left ankle on right left thigh
We recommend to do 3 sets á 60 seconds
To increase the stretch, you can push the knee, of the leg that is not touching the wall, towards the wall as much as you can
At the same time, you can also increase the tension in the muscles of your other foot