Recovery – Figure 4 Stretch

Set and Reps:

  • 30 sec hold
  • 2 reps both sides

Main Focus:

  • Deep posterior hip rotator stretch
  • Maintain a slight curve in your lower back
  • Avoid causing lower back strain or a pinch in the front of the hip


  • If reaching around to the back of your thigh is a challenge you can use a strap or a belt to loop around your thigh and then lift using the strap
  • If you feel any pain in your knee you can flex your ankle upward to add some stability
  • If you feel discomfort in your lower back you can take the ankle off of your knee and just pull the knee up and then across your body