Some stretches are fantastic to practice every day. But if you do them the same way each time, you might be missing benefits that could make a massive difference in the way you feel and move.
Two keys to safe, successful stretching are variety and alignment.
Think of it like mowing a lawn but only going over the same strip of grass with each pass. There’s a lot more grass that needs cutting, but you have to change your mower’s range, direction, and blade height to get to it.
In today’s video, I’ll show you how to safely and effectively add more variety to the famous Figure Four Stretch by “setting your mower blade” (your pelvis) so that you can clear out the grass you’ve been missing in the “hip-socket-lawn.”
This tip changes everything about this exercise, and I’d love to hear how it goes. So make sure to tell me in the comments below.
With lots of stretch variety,
Sydney
P.S. I do a variation of the Figure Four exercise every day! If you’re curious to learn more about alignment and exercises that pack the most punch when practiced daily, stay tuned. I have a program in the works that will help you move with more freedom and ease while addressing what your body needs the most!
18 Responses
Wonderful comments and suggestions here!
Thanks so much, Kris!
Sydney, I do this stretch with my clients and so true…keeping the tailbone down makes such a difference. I want to ask you about restorative stretching. I am in Nashville…may I call you or set up a time on Zoom?
Thanks for sharing, Tracy! Email me at sydney@pilatestonic.com and we can set something up. 🙂
Hi Sydney, thanks for another great video with helpful information! The Figure 4 stretch was something my surgeon recommended after my hip surgery, and I do it regularly – so I really appreciated your highlighting how the position of the pelvis impacts the stretch.
I’m so happy this was helpful, Georgia! Thanks for letting me know!
Excellent reminder, thank you 😊
Thanks so much, Heather! It’s great to hear from you, and hope all is well! 🙂
Thanks Sydney! A great reminder to “keep the bunny tail” down!
Yes, you got it, Nita! Thanks for sharing!
Yes, thank you Sydney! I tried it and I really felt the difference. I have rolled up as far as I could in holding this pose. Your way today is so much better, and far more effectively felt. Thank you again
I’m so glad this was helpful, Marilyn! Thanks for letting me know!
Great tip. I am of the mind-set that “more is better” so always pulled my leg in towards my body “more”. Enjoyed this “less is more” variation. Thanks for always keeping us informed.
So glad you found this variation useful, Judy! Thanks for sharing!
Very helpful. Thanks!
Yay, I’m so glad! Thanks for letting me know, Nickie!
This is a really helpful tutorial. Thank you so much. I have been going to Pilates classes for many, many years and this is the first time I have really understood how this exercise should feel. I have short arms and very stiff glutes and lower back so have always struggled with keeping my back neutral. A real eye+opener for me…
I’m so glad this was helpful, Vikki. Thank you for letting me know!