Figure 4 Flow: Improve your hip mobility with this dynamic exercise

Good mobility and flexibility in your hips is essential for a healthy posture and optimal freedom of movement. The Figure 4 Flow is a dynamic exercise that helps to reduce tension and improve the mobility of your hips. In this blog you will discover how to perform this exercise correctly and what benefits it offers.

What is the Figure 4 Flow?

The Figure Flow is a movement exercise in which you work on the mobility of your hip joint in a sitting position. By moving in a controlled and fluid manner, you stimulate the flexibility of the muscles around your hips and lower back.

How do you perform the Figure 4 Flow?

1. Starting position

   • Sit up straight with your back straight and your core slightly engaged.
   • Place one leg straight out in front of you and bend the other knee so that you form a “figure 4”.

2. Dynamic movement

   • Move your extended leg slowly backwards, while keeping your hips and upper body stable.
   • Once you reach the end point, bring the leg back to the starting position in a controlled manner.
   • Repeat this movement for the desired number of repetitions.

Benefits of the Figure 4 Flow

Reduces muscle tension – The controlled movements stretch the muscles around the hip and reduce built-up tension.
Improves hip mobility – This helps with better freedom of movement and prevents injuries during daily activities and sports performances.
Supports a healthy posture – Smooth hip mobility contributes to a strong and stable posture.

Tips for optimal performance

✔️ Keep your back straight and avoid a rounded posture.
✔️ Move in a controlled and fluid motion, without forcing.
✔️ Breathe in and out calmly to reduce the tension in your muscles.

Conclusion

The Figure 4 Flow is an effective exercise to improve your hip mobility and reduce muscle tension. Performing this exercise regularly will support healthy posture and improve your range of motion. Add this flow to your warm-up or mobility routine and experience the benefits for yourself!

Try one of the following mobility exercises:

Cat crawl

Shin box rotations