C.A.R. – Quadruped Shoulder Circles
January 13, 2020
Figure Four Hip Stretch
January 27, 2020
Summary
- Content: Mobility and strength training
- Focus: Upper Leg & Hip Mobility
- Equipment: Wall
- Number of Assistants: 0
Figure Four Stretch on the Wall
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
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
- The low back is not flat on the ground
- You are too close or too far away from the wall
