(Image credit: Shutterstock)
I run marathons for fun, and spend most of the day sitting down behind my desk, writing about how you shouldn’t spend hours sitting down for Tom’s Guide — if I didn’t have tight hips, I’d be superhuman.A few years ago, when my sciatica was really bad, a physiotherapist told me to do the figure-four stretch every day to help relieve tight hips and target the piriformis — the deep hip rotator that sits directly over the sciatic nerve.Since then, I’ve done the figure-four stretch every single day, and it’s changed my life for the better. Read on to find out more about this wonder stretch for tight hips.How to do the figure-four stretch The figure-four stretch, also known as the supine pigeon pose, is one of the most effective movements for opening the hips and relieving lower back tension. Here’s how to do it:
(Image credit: Future)Lie down on your exercise mat, with your knees bent and your feet flat on the floor.Take both legs up to a tabletop position, so they are both bent at 90 degrees, then cross your right ankle over your left thigh, just above the knee, forming a “figure four” shape.Keep your right foot flexed to protect your knee.Hold onto your left leg, interlocking your fingers behind your thigh.You should feel a stretch in your right glute and outer hip.Hold for 20 to 30 seconds, breathing deeply, then switch sides.What are the form mistakes to look out for? This is a gentle stretch, so if you feel any pain while holding it, stop and seek advice from a physiotherapist or PT. When holding the stretch, keep the crossed foot flexed to engage the muscles around the ankle and the knee, and protect the ligaments.Keep your head and neck flat against the floor as you reach for your thigh. If you can’t reach without your head peeling off the floor, place a pillow or block under your head so that your neck stays neutral.You also want to avoid your back arching in this move. Press your tailbone gently down as you hold the figure-four stretch — this will intensify the stretch into your hip, as well as protect your spine.Get instant access to breaking news, the hottest reviews, great deals and helpful tips.
