Pigeon Stretch
Floor (split stance) · Glutes and hip rotators
A self-stretch for the glutes and hip rotators. Support your body and stay within a comfortable range.
How longNew to it: start with 10–20 seconds, once or twice. Used to it: 20–30 seconds, 2–4 times, about 60 seconds in total per stretch.How long and how many →
Position and focus
Floor (split stance) · Glutes and hip rotators
Starting position
From all fours, bring the right knee behind the right hand and lay the shin diagonally in front of you. Stretch the left leg straight back.
Movement phases
1. Set up
Support yourself with the hands and face the pelvis forwards.
2. Lean forwards
Keeping the back long, slowly lean the upper body forwards.
3. Hold the stretch
Stop where you feel a stretch deep in the right buttock, and breathe easily.
4. Return
Push the floor away to lift the upper body and bring the legs back.
What to check yourself
Check that the pelvis is not tipping heavily to one side and that the front knee is comfortable.
Adjust the stretch
Easier: Keep the upper body upright, supported on the hands.
Deeper: Place the front shin a little more across the body.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first. If the front knee hurts, switch to the figure-four stretch lying on your back.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
This lesson was put together for this site. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions