Stretch

Figure-Four Stretch

Ankle over the opposite knee, pull the legs in, and the deep glute muscles that stiffen from sitting finally let go. Tight glutes and deep rotators are a common hidden driver of lower-back grumbling - this is their release valve.

BeginnerNo equipment~3 min

Demonstration

Hold

30s

Per side

×1

Best for

Post-deskPost-workout

How to do it

  1. 1

    Lie on your back with both knees bent, feet flat on the floor.

  2. 2

    Cross your right ankle over your left thigh, just above the knee, making a figure four.

  3. 3

    Reach through the gap and clasp your hands behind your left thigh.

  4. 4

    Pull the left thigh gently toward your chest until you feel a stretch deep in the right glute.

  5. 5

    Keep your head and shoulders relaxed on the floor.

  6. 6

    Hold, breathe, then switch sides.

Common mistakes

  • Lifting the head and shoulders off the floor and straining the neck
  • Letting the crossed knee collapse inward instead of gently opening it out
  • Pulling hard and fast instead of easing in over a few breaths

Dad tips

  • Can't reach the thigh? Loop a towel behind it and pull on that instead.