Figure 4 Variations: How To Stretch the Piriformis Muscle

Figure 4 is an excellent stretch for the buttocks and specifically the piriformis. It is also, one of the first stretches I remember being taught.

The exercise called ‘figure 4’, was first introduced to me in high school track and field practice, freshman year. A varsity team leader called out the stretch.

“FIGURE FOUR!”

In a seated position, she crossed her ankle across the opposite bent knee. We sat in a circle and counted for 30 seconds on each side.

I go back to the memory every time I show “figure 4 “ to a client.

Benefits of the stretching piriformis muscle:

-relieves hip and low back tension
-improves hip mobility
-helps prevent injury
-speeds up the recovery process
-facilitates healing

TIPS: *Do this after a brief warm up (ex. walking, hip circles)

*Keep your navel in toward the spine.

*Breathe deeply through the nose.

*Stay for 5 breaths each side (inhale/exhale=1)

The figure 4 stretch can be achieved in various positions.

Back on the floor

Seated on the floor

Seated in a chair

Standing

I show different versions of the same stretch because there may be a situation where each version is handy. I have also noticed, some variations are easier to get into depending on the individual.

See a recent video I did use 4 figure 4 variations:

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Thank you for reading this blog! Please share your experience with the stretch in the comments section below.