Lower back, hips and knees
Reclined Figure-4: Hands Behind Thigh
Your hands behind your thigh let you precisely control the depth of the stretch, making this hip opener accessible while still reaching deep rotator muscles.
Hip Mobility60 to 180 seconds
Ways to adjust it
- Strap
- Reduce range
- Reduce hip flexion depth
- 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: Classic
- Reclined Figure-4: Foot on Wall
- 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.