Seated Figure 4 Stretch

The seated figure 4 stretch targets the glutes and the deep external rotators of the hip, the piriformis in particular, which sit too deep for most stretches to reach. Crossing the bent leg over the extended one and then rotating the torso toward it puts the hip into flexion and adduction simultaneously, and it is the combination of those two that lengthens the muscle rather than simply compressing the joint. It is worth doing for anyone who sits for long stretches, since a tight piriformis contributes to lower-back stiffness and, in some people, to sciatic irritation. Use the opposite arm against the outside of the bent knee to deepen the position gradually rather than forcing it. Keep the spine tall as you turn, because rounding the back shifts the sensation into the lumbar spine and away from the hip.