Seated Figure-4 Stretch
Hip & glute release
How to
Sitting tall in a chair, cross one ankle over the opposite knee. Keeping the crossed foot flexed, gently hinge forward at the hips or press the raised knee down until a stretch is felt through the outer hip.
Benefits
- Releases tight hips and glutes from prolonged sitting
- Can ease lower-back tension that stems from hip tightness
- Needs nothing but a chair — works at a desk
Practice
Hold 20-30 seconds per side, keeping the crossed ankle flexed rather than pointed to protect the knee.
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General information, not medical advice. If you have a health condition or pain, talk to a doctor or qualified teacher first.
