Tight buttocks can be a real pain in the back, but Figure 4 stretching can improve your buttocks, glutes and flexibility and mobility. Pyriformis-A small muscle that can swell when your buttocks are tight.

This hip stretch can help you feel pain and tension at any time. Ideally, Figure 4 should be stretched after dynamic warm-up or during post-workout stretches, says Tom Biggart, a physical therapist and strength trainer in the greater Boston area.

Figure 4 How to perform stretch – and here’s how to make it work in your routine.

How to stretch Figure 4

  • Lie on your back with your feet flat on the floor.
  • Cross your right ankle over your left knee and keep your right leg flexible.
  • Bring your left knee towards your chest. Reach your right hand through your feet and interlace your toes just below the crease of your left knee.
  • Using your arms, pull your left knee towards your chest, pausing when you feel your right knee and buttocks stretched.
  • Hold there for at least five breaths (although you can hold the stretch for two minutes) then release and repeat to your left.

Figure 4 Want to change the stretch intensity? One of the easiest ways is to change the angle at which you bend the knee. “More knee flexion will increase stretch, and less knee flexion will decrease stretch,” Biggart said. You can interlace your fingers in front of your shin instead of behind the knee to extend deeper.

How does Figure 4 help stretch?

Sure, it sounds good, but what does Figure 4 stretch actually do for you?

Figure 4 Stretching can help keep your buttocks and glutes healthy and mobile. Six different muscles are stretched while performing this, Biggart says – piriformis, Gemlas superior, Obturator internus, Gemlas inferior, Obturator externus and Quadratus femoris. This group of muscles helps the thighs rotate outward at the hip joint. “One stretch and six muscles equals a warm and vague feeling,” Biggart added.

In particular, the muscle that you feel stretched to the depths of your hips is a muscle called the piriformis, which runs from the base of the spine to the top of the femur and assists in the rotation and stabilization of the buttocks.

Because of its proximity to the sciatic nerve, peripheral muscle problems (such as swelling, stiffness, or muscle spasms) can irritate the sciatic nerve and cause pain and discomfort in the buttocks and buttocks – a painful condition called pyriformis syndrome. “Keeping periformis mobile can reduce irritation or compression of the sciatic nerve,” Biggart said.

Figure 4 Expanded variations

Want to get more out of Figure 4 stretch? Try one of these variations.

Seated Figure 4 extends

  • Sit on the floor with your knees bent and your feet flat on the floor.
  • Place your hands on the floor slightly behind your buttocks to help maintain balance.
  • Cross your right ankle over your left knee and keep your right leg flexible.
  • With the lower part of your back in a natural arch, press your hands to the floor and bend your chest towards your knees, stopping when your right hip and buttocks begin to stretch.
  • Hold at least five breaths, then release the stretch and repeat in the opposite direction.

Picture 4 Pose on the wall

  • Lie on your back near a wall, with your feet on the wall.
  • Bend your knees so that your legs are flat against the wall.
  • Cross your right ankle over your left knee and keep your right leg flexible. Press your left foot firmly against the wall. Interlace your hands behind your left knee or let them rest on the floor next to you.
  • Slowly move your left foot under the wall, placing your sacrum (part of the back bone of your pelvis) on the floor. As you do, your left knee should move naturally towards your chest. Take a break when you feel the stretch between your buttocks and buttocks.
  • Hold at least five breaths (or work up to two minutes on each side). Repeat to your left, leaving the stretch.

(Looking for more variety? This list of glute stretches includes two more Figure 4 stretch variations!)

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