Assisted Figure-Four | Assisted stretch in 3D
Assisted Figure-Four: supine, glutes and external rotators. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
Position and focus
Supine · Glutes and external rotators
An assisted stretch for the glutes and external rotators, observing contact, stabilisation and compensation separately.
Starting position
The client lies supine and places the left ankle on the right thigh, near the knee. The trainer stands on the client's right side.
Movement phases
1. Cross the leg
Hold the crossed left ankle with a hand so it does not slip off the thigh.
2. Bring the knee in
Press the right shin to bring the right knee towards the chest.
3. Check the response
Check for a stretch in the left buttock and any discomfort in the left knee.
4. Return the legs
Return the right leg first, then uncross the legs.
What the trainer checks
Check that the crossed knee is not being pushed down and that the pelvis is not twisting.
Instructor information
Trainer position
Stand on the client's right with your feet apart front to back, at a height that suits the table. Move by shifting your body weight rather than holding with the arms alone.
Contact and support
Place the hands on the right shin (below the knee) and on the crossed left ankle.
Stabilisation
Keep the crossed ankle resting on the right thigh.
Compensation
Pelvic rotation, pressure on the crossed knee, arching of the lower back.
Easier option
Reduce the range and let the weight of the leg or arm rest on a cushion or the table. Go back to checking a pain-free starting position.
Cues and consent
Tell the client where you will touch and which way you will move, and say, 'Tell me straight away if you feel any pain or discomfort.' Confirm consent before touching and before moving.
Stop criteria
Return to the starting position immediately if the client reports sharp pain, numbness, weakness, a pinching feeling in the joint, dizziness, shortness of breath or anxiety, or asks to stop.
Caution
Work within your qualifications, contract and studio procedures, and check medical history, medication and any pain before starting. This is not a substitute for diagnosis or treatment. Do not perform unfamiliar techniques from the 3D alone.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
References and scope
NHS — How to stretch after exercising ↗
Self-stretches for the glutes (figure four) and back of the thigh lying down, the inner thigh seated on the floor, the calf using a wall, and the front of the thigh lying on the side.
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
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