› Forums › General › Problems with figure 4 stretch – anyone else having similar issues? › Re: Problems with figure 4 stretch – anyone else having similar issues?
12/24/2013 at 4:24 pm #73557
these are my favorites – certainly there are others in BSL but i find that i just put the band on, then get down on the ground and can move quickly through these 3 – in BSL:
page 303 Single Leg Flexion with ER Bias with band distraction
page 315 Hip Capsule External Rotation Option 1 and 2 with band distraction
page 317 Hip Capsule Internal Rotation with band distraction
i sometimes work the hip flexors – usually i like driving a YogaTuneUp Alpha ball or Supernova into them while lying on the ground. Rarely do i do the Banded Hip Extension page 329. I think my bigger issue is that i need to move the femur back into the socket versus having a forward bias. however if you’re down on the ground with a band, it’s easy to rotate your body to do it.
it is also possible that tight adductors are preventing the leg from dropping down. so smash them:
page 340 Adductor Smash but with Supernova or YogaTuneUp Alpha ball – i find that the foam roller doesn’t work nearly as well.
what feels tight on you when you try to put the leg on your other thigh? anything else? those would be also targets for smashing and mob work.