Figure Four Stretch

Lying on your back with your unaffected leg straightened, bend your affected knee. Lay the foot of the affected leg on the unaffected leg so it is in a figure four position. Next, allow the affected knee to fall out to the side, without letting your pelvis rotate. Hold for 30 seconds, then return to the starting position. If you’re having trouble keeping your pelvis stable, you may have a family member hold down the hip on the straight leg side and then slowly push the knee of the bent leg towards the ground.

You may feel the stretch in the front, back, or side of the hip. This stretch should not be painful.

Repeat stretch on both sides.

Rest time: 20-30 seconds between sets.