A Pilates instructor explains the dos and don'ts of finding your way into figure four pose, including the number-one mistake she sees.
, a YouTube series where New York City's top trainers break down the proper form on everything from strength moves to stretches.
Figure four pose involves lying flat on your back with your lower belly slightly engaged. Then you cross your right ankle over your left thigh, just above the knee, and hug your legs toward you by clasping your hands around your left hamstring, or around your shin. Pretty soon, you'll feel the stretch along your outer left hip—and it feels{{ truncate }}
"The first mistake I see with a figure four stretch all the time is having no head and neck support," de Winter says. When you go to reach for your legs to deepen the stretch, you may lift your head and shoulders off the ground, then keep them there. All this does is introduce tension into your upper body. So while your outer hip is getting the relief it deserves, you may just find yourself in need of a neck stretch tomorrow.
Instead, you'll want to keep your neck and head completely relaxed on the floor. But if this feels like a little too much, know that you can always release your legs, place your left foot flat on the floor, and reap all the benefits of the stretch by simply pressing that right knee away from you with the palm of your right hand.Experts Referenced
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