Figure 4 Stretch

This hip rotator stretch is great  for our hips. If you sit at work for long periods of time, hip flexors and rotators can become tight, and gluteal muscles become weak.

How to do it:

  1. Lie on your back and cross your left leg over the right so that your left ankle is laying across your right thigh. Contract your abs to flatten your lower back into the floor.
  2. With both hands, reach down and grab the back of the right thigh.
  3. Pull your right thigh and knee toward your chest.
  4. Hold this position and repeat with the other leg.

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Rest 30 seconds


Rest 40 seconds


Rest 60 seconds


Rest 90 seconds


Rest 120 seconds

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