The figure 4 position is awesome for opening back up the pelvis and hips, especially mid flight. There are a few variations you can try.

  • Simply cross the leg and lightly push down
  • Take the knee and pull it across to your opposite shoulder to target the Glute Max
  • Or lean forward to hit the Piriformis

With each of these, hold for 30 seconds and then repeat on the other side. Itโ€™s amazing how much better your low back will feel just from working on these movements when you travel a lot.

For some added fun, try squeezing your glutes periodically as well to keep them awake!


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