This is a stretch that can be done standing up or laying down on the floor. It earned its name because the position of the legs looks like the number 4. Stand with your feet shoulder-width apart. If necessary, stand near a chair or wall for balance. Place your right ankle over your left knee and bend down into a squat position. Hold for 10-20 seconds, then put your right foot down and switch sides. To do this on the floor, lay with your back flat to the ground. Bend both knees and bring your right ankle over your left knee, then draw your left leg towards your chest, holding it in position with your hands placed behind the left knee. Complete the same movements on the opposite side.