Post-workout recuperation transformed by a single, straightforward stretch
A Comprehensive Guide to the Figure-Four Stretch
The Figure-Four Stretch is a versatile exercise that has gained popularity among fitness enthusiasts and professionals alike. Unlike some other stretches that focus on specific areas such as hips, calves, or hamstrings, the Figure-Four Stretch primarily targets the glutes and the surrounding muscles.
This stretch can be easily performed while lying down, making it accessible for individuals of all fitness levels. To execute the Figure-Four Stretch, one lies on their back with knees bent. Cross the right ankle over the left leg above the knee, bring the left knee towards the chest, and pull it while pausing when a stretch is felt in the right glute and hip.
The stretch typically takes approximately 30 seconds to one minute per side. For those seeking a deeper stretch, progressively moving deeper into the position after about 30 seconds can increase the intensity. Another technique to deepen the stretch is by pressing down on the knee of the targeted side, which releases tension in the pelvis and glute muscles.
The Figure-Four Stretch has been found to be particularly effective when performed after a lower-body workout and the following mornings. It aids in post-workout recovery, especially for individuals with energy-limiting illnesses who experience lingering muscle soreness.
Moreover, the Figure-Four Stretch can help alleviate habitual stiffness associated with strength training, particularly when practiced first thing in the morning. It can also benefit individuals who struggle with stairs and hills after a glute workout.
Interestingly, the Figure-Four Stretch was developed by professional wrestlers, with Ric Flair popularizing it in the 1970s. However, the exact inventor and time of creation are not definitively documented.
The Figure-Four Stretch is recommended by multiple trainers as it helps individuals recover more quickly from glute workouts, potentially reducing recovery time from four to five days to two days. It is also beneficial for stretching the glutes, especially after a squatting session.
Performing the Figure-Four Stretch can help alleviate early morning muscle stiffness, especially when combined with strength training. By incorporating this stretch into your routine, you can enhance your fitness journey and promote a healthier, more active lifestyle.
