This Soothing Stretch Releases Tension From Deep Within Your Hips

If you’re plagued by tightness and discomfort in your hips from sitting at a desk all day, stretching is an excellent way to release tension and improve flexibility. The figure-4 stretch is particularly effective for providing relief from hip pain, opening up the joints and ridding the body of the stress it may hold on to throughout the day.

Fit for all levels of flexibility, the figure-4 stretch is a great pre-workout hip opener but also fits easily within your daily routine to rid your body of workday irritation. Here’s how to do the stretch effectively as demonstrated by certified Pilates instructor Helen Phelan, as well as a modification to practice at your desk for improved flexibility as you release negative emotions. 

Phelan also adds this pose can have additional benefits beyond stretching the hips: "The deep rotator muscles are actually part of the pelvic floor as well, which is why figure-4 stretch is also so great for helping relieve back pain."

While you get a deeper stretch doing this pose from a prone position, there are also a number of variations, like standing. If you’re doing this stretch in a standing position it’s important to brace your core in order to maintain balance and ensure you’re engaging your entire body. In single leg movements it’s common to lose balance when focusing on digging deeper into your flexibility, but holding your body taut will allow you to open the hips without tipping over. 

Demonstrated by Phyllicia Bonanno.

Demonstrated by Juanina Kocher.

Stretching at the office or your desk doesn’t have to be a big production and a figure-4 can actually be done from your chair to open the hips and release undue tension throughout the day.