Flexibility: Hip Stretch (Figure Four)

Gaining flexibility does not happen immediately. It takes time and effort to attain reasonable flexibility for good alignment and body balance. You may find that doing flexibility exercises helps to ease your pain.

How can I benefit by learning this exercise?

A tight hip joint is a common culprit that often contributes to low back pain. Left unchecked, a tight hip joint may have a role in ongoing and troublesome back pain. Tightness of the hip joint places extra strain on the low back, particularly when your leg moves back as you walk. Improving hip flexibility reduces this pressure and can oftentimes alleviate back pain.

How do I perform this exercise?

Lie on your back with your knees bent. Cross one leg, placing your ankle on the front of the other knee. Place one or both hands on the front of the crossed knee. Gently press your knee away from you until you feel a stretch in the front of your hip. If this is too easy, lie on your stomach and create the figure four by bending one knee and crossing the ankle in front of the opposite leg.

How many and how often should I do this exercise?

• Sets: 1 - 2
• Repetitions: 2 - 3
• Hold: 30 seconds
• Perform: 1 - 2 times per day

Are there other recommendations I need to be aware of?

Start out cautiously with this stretch so as not to over do it, which could cause extra pain. When doing the exercise on your back, keep your buttocks in contact with the surface to ensure good form with the stretch.

What should I watch out for while doing this exercise?

Be aware of pain that increases either in your low back down the leg you are stretching. Try reducing the amount of pressure you apply during the stretch. If you still feel pain when doing the exercise, discontinue the stretch and consider choosing from other flexibility exercises.