If you feel tightness in your glutes or hips, knowing how to do the Figure 4 Glute Stretch is a must. Bowling is a predominantly lower body dominant. This glute stretch should be done before and after competition.
In this premium video lesson, Leah Zahner, Certified Personal Trainer (NASM), demonstrates how to perform the Figure 4 Glute Stretch.
Start by laying on the floor with your feet flat, arms to your sides and palms facing the floor.
Take the leg that you want to stretch and cross it over your supporting thigh. At this point in the exercise, you may begin to feel a stretch in your glutes and outer hip.
Reach behind the thigh of your supporting leg, locking your fingers. Pull towards your chest and try to hold it for three to five breaths before returning to the starting position.
Keeping your back flat on the floor will ensure that the glutes and hips are getting stretched more than your core. The more you pull the supporting leg towards your chest, the deeper the stretch will be. Never stretch to the point of pain or discomfort.
This glute stretch can be used either dynamically or static. It helps improve range of motion and overall balance.