Lower back, hips and knees
Reclined Figure-4: Classic
Opens your deep hip rotators and outer hip in a comfortable lying-down position, releasing tension that often contributes to lower back and sciatic discomfort.
Hip Mobility60 to 180 seconds
Ways to adjust it
- Strap
- Hands behind thigh
- Reduce hip flexion angle
- Flex foot
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
- Reclined Figure-4: Block Under Pelvis
- Reclined Figure-4: Foot on Wall
- Reclined Figure-4: Hands Behind Thigh
- Reclined Figure-4: Seated Chair
- Reclined Figure-4: With Strap
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.