Pigeon Stretch
Pigeon Stretch
The pigeon stretch is a popular yoga pose and stretching exercise that deeply targets the glutes and hip external rotators, like the piriformis muscle, helping to increase hip flexibility and alleviate lower back tension. By positioning one leg bent at a right angle in front of you while extending the opposite leg straight back, this stretch provides a deep release for the hips and lower back.
Ideal for athletes and fitness enthusiasts, the pigeon stretch helps reduce tightness in the glutes, which is crucial for improved movement patterns in activities like running, cycling, and weightlifting. It also helps alleviate discomfort caused by prolonged sitting or repetitive lower body movements, making it beneficial for anyone seeking better posture and reduced lower back tension.
Incorporating the pigeon stretch into your stretching or yoga routine will enhance flexibility and range of motion, particularly in the hips and lower back. Adjust the intensity by varying the depth of the stretch or using a yoga block for support. Practicing this regularly will improve hip mobility, reduce tightness, and promote balanced movement patterns for better posture and pain-free daily activities.
Equipment Needed
Open floor or yoga mat
Instructions for the pigeon stretch:
- Starting in a plank position
- bring one knee towards your chest and your shin across your body
- Lay down on top of your shin
- Try to press your hip down and forward, instead of pushing your chest towards the ground
- Hold for the prescribed amount of time and switch sides
Common Errors
Many people start the position correctly but then push their chest to the floor. This robs some of the effect from the hip.
Progressions / Regressions:
If this is too challenging:
- Don’t sink your hips as deep
If you want more of a challenge:
- Pull your ankle up so your shin is more perpendicular to your body. This will change the stretch and increase the sensation for most people.
Related Exercises
90/90 Hip Stretch
90/90 Hip Stretch90/90 hip Stretch The 90/90 hip stretch is a powerful exercise designed to improve hip mobility, flexibility, and overall lower body function. This stretch targets the hip internal and external rotators, and the glutes, making it ideal for athletes...
Prone Angel
Prone AngelProne Angel The prone angel is a powerful exercise designed to improve upper back strength, shoulder stability, and overall posture. Performed while lying face down, this movement mimics the motion of making snow angels. It specifically targets the scapular...
Band Pass Through
Band Pass ThroughBand pass through The band pass through, also known as the band shoulder pass through, is an effective exercise designed to improve shoulder mobility, flexibility, and stability. This exercise involves using a resistance band to perform a controlled,...