MOVEMENT GUIDE / MAT / COMFORTABLE FLOOR
Supine figure-four stretch
Lie on your back with knees bent, rest one ankle across the other thigh and gently draw the supporting thigh toward you. Start with 2 × 15–20 seconds per side.
Target muscles
Glutes range of motion and movement control
Setup
Warm up with a few minutes of easy movement. Choose a supported position and a mild stretch, never pain.
Perform the move
Lie on your back with knees bent, rest one ankle across the other thigh and gently draw the supporting thigh toward you. Start with 2 × 15–20 seconds per side. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice comfortable motion in the glutes. This is general flexibility education, not a diagnosis-specific rehabilitation plan.
Common mistake
Pushing on the crossed knee
Alternative
Use a smaller supported range or ask a physiotherapist for an individual option.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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