How to Get the Most Out of Your Figure Four Stretch

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,


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!



Hi, I'm Sydney and I'm a Restorative Movement Specialist here at Pilates Tonic. My goal is to empower you with tools to connect and live in your body in new and better ways. I'm a passionate advocate for wellness through optimally aligned movement and I look forward to designing a customized alignment and movement program just for you! If you want to find out more, just give me a call at 423.702.5233, or email me at [email protected] See you in the studio!

16 Responses

  1. 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?

  2. 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.

  3. 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

  4. 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.

Leave a Reply

Your email address will not be published. Required fields are marked *

More To Explore

Join our free Video Training & Updates List!

Get FREE videos and articles to help you learn to move easily in a pain-free body…

Recent Posts…