The Seated Figure-Four Stretch Will Loosen Up Your Tight Butt

One last perk of the seated figure-four? If you may make it a part of a mindfulness follow—that means, you’re not multitasking whilst you maintain it, however as an alternative take that point to attach along with your physique–it could present the secondary good thing about stress discount, Dr. Jeffcoat says. (After all, that’s true of most any sort of stretching!).

How is seated figure-four totally different from the OG model on the ground?

First we’ll begin with the similarities: Whether or not you’re in a chair or on the bottom, the figure-four stretch hits all the identical areas of your glutes and hips. “The muscular tissues which might be stretched are the identical; you are simply transferring into a distinct place,” Dr. Jeffcoat says. Meaning both one is usually a good choice for individuals with tight, cranky hips.

There are just a few variations, although. The comfort issue is a biggie: The seated figure-four stretch is rather a lot simpler to fit into your day-to-day, because you don’t need to get down on the bottom to do it. Meaning it may be a extra sensible and discreet technique to loosen up your tense butt, which is vital in the event you’re in a scenario the place plopping down onto a mat actually isn’t an choice—for instance, in the event you’re in an workplace, on an airplane, or taking an extended automobile trip.

However the on-the-floor figure-four has its benefits too, together with the truth that it may be modified to be much less intense, which isn’t the case with the chair-supported model. Within the seated stretch, “it’s a must to have a great quantity of vary of movement to get your ankle as much as your knee,” Dr. Jeffcoat explains. This quantity of mobility could not really feel nice for some individuals, together with these with again, knee, or hip ache or points. However within the mendacity down model, you have got the choice to step your grounded foot additional away out of your physique in order that your different leg isn’t as tucked in in direction of your physique. “That may help you have a extra gradual stretch,” Dr. Jeffcoat says.

Methods to work it into your routine

How typically to do the seated figure-four all will depend on how cranky your hips are. For those who’re affected by a super-tight butt, do that transfer one to 2 instances a day, at the least 4 to 5 instances per week (although every day is good), Dr. Jeffcoat says. In case your hips really feel okay and also you’re stretching to only keep mobility, do it two to a few instances per week, or after actions the place you’re actually firing up your glutes and hips, like a lower-body exercise or an extended day in your ft.

Every time you do it, maintain it for six sluggish, deep breaths on either side, which equates to about 30-second holds, Dr. Jeffcoat says. Bonus: By focusing in your respiratory, you routinely emphasize that secondary stress discount profit, she explains. Intention for 2 to a few rounds per aspect; in the event you discover one aspect is tighter than the opposite, do extra rounds on that aspect than the looser aspect till you obtain stability between sides, Dr. Jeffcoat advises.