A Figure Four stretch is amazing for opening up the outsides of your hips and stretching your lower back, Ava told POPSUGAR. Melting into this pose will help alleviate any back pain you have from sitting all day. It can be done lying down as pictured or seated at your desk.
- Lie on your back with both legs in the air. Place your right ankle on your left thigh above your knee.
- Reach your right hand through the open space created by your right leg and grab your left hand, which is reaching around the outside of your left thigh. Slowly bend your left knee toward your chest. You should feel a stretch on the outside of your right hip.
- Hold for 30 seconds, then switch sides.
To do this stretch at your desk, bring your ankle to your opposite thigh while seated. Fold forward to increase the stretch.