Movement · Evening Wind-Down
Figure-Four Hip Stretch
The Work · Move 5 of 9 · ~30 sec each side
Why this one
We store a surprising amount of daily stress in the hips. Opening them at night releases that holding and eases the low-back tension that builds by evening.
How to do it
On your back, knees bent. Cross your right ankle over your left knee to make a “4.” Reach behind your left thigh and draw both legs toward your chest. Keep your shoulders down. Switch sides.
Keep in mind
Keep the crossed foot flexed to protect the knee.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →