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Phelan also adds this pose can have additional benefits beyond stretching the hips: “The deep rotator muscles are actually part of the pelvic floor as well, which is why figure-4 stretch is also so great for helping relieve back pain.”
While you get a deeper stretch doing this pose from a prone position, there are also a number of variations, like standing. If you’re doing this stretch in a standing position, it’s important to brace your core in order to maintain balance and ensure you’re engaging your entire body. In single-leg movements, it’s common to lose balance when focusing on digging deeper into your flexibility, but holding your body taut will allow you to open the hips without tipping over.
