Lower back, hips and knees
Reclined Figure-4: Seated Chair
The most accessible version: simply crossing your ankle over your knee while seated opens your deep hip rotators with zero floor demand.
Hip Mobility60 to 180 seconds
Ways to adjust it
- Support under knee
- Flex foot
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: Hands Behind Thigh
- 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.