SHIFT Fit
Supine figure four stretch
Supine figure four stretch: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Lie with ankle across opposite thigh.
- Draw supporting thigh gently towards chest. Avoid pressing on the crossed knee.
- 2 bouts × 10s per side; 15s rest between bouts. Move only to gentle tension, never pain. Do not bounce. Complete all bouts on both sides/directions, with the stated rest after every bout. Keep breathing; stop a bout if position or control is lost. Avoid pressing on the crossed knee.
Equipment
- mat
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 bouts × 10s per side; 15s rest between bouts. | mat |
| beginner | 2 bouts × 20s per side; 20s rest between bouts. | mat |
| beginner | 2 bouts × 30s per side; 30s rest between bouts. | mat |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use gentle tension only; stop for tingling or radiating symptoms.
- Pressing on the knee; twisting the pelvis; forcing the hip into the position. Exercise check: Avoid pressing on the crossed knee.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.