Tight hips can be a real pain in the back side, but the figure 4 stretch can improve flexibility and mobility in your hips, glutes, and piriformis. The piriformis is a small, flat, band-like muscle located in the bum near the top of the hip joint. It is important in lower body movement because it stabilises the hip joint and lifts and rotates the thigh away from the body. When it becomes tight and inflamed it can cause hip pain. This stretch is good for you regardless of which sport you play so is worth slipping into your daily stretch routine.
How to do it:
Lie on your back with your feet flat on the floor.
Cross your right ankle over your left knee and keep your right foot flexed.
Bring your left knee toward your chest. Reach your right hand through your legs and interlace your fingers just below the crease of your left knee.
Using your arms, pull your left knee toward your chest, pausing when you feel a stretch in your right glute and hip.