How to Perform the Pigeon Stretch

Ah, the Pigeon Stretch – a pose of both restorative relaxation and preparatory power. Like a triumphant warrior who has just won their battle, this stretch opens up and releases tension in your hips, lower back, and glutes – allowing you to take on your next challenge with a newfound sense of confidence. The style of stretching is designed to strengthen your hip muscles and improve flexibility, range of motion in the hips, posture and balance, as well as reduce back pain and sciatica. This dynamic movement works on primary muscle groups like gluteus maximus, piriformis, psoas major and iliacus (hip flexors), tensor fasciae latae, iliotibial band, and the quadratus femoris. Secondary muscle groups also benefit from this stretch like hip abductors and adductors, rectus abdominis, and erector spinae.

Take a seat on the ground, and place your rear foot up on a bench behind you. As your rear leg rotates outward, reach back to feel the gentle pull of this stretch in your hip flexor and gluteal muscles.
Keeping your spine straight, slowly lower one knee towards the ground while maintaining your seated position. Focus on keeping your ribs down and tucking your tailbone under to ensure you’re getting a quality stretch in all the right places.
Once at the bottom of this move, make sure you’re keeping your lumbar spine slightly flexed. Otherwise, the rigid nature of this stretch won’t do you any favors and may even leave you feeling worse than before. Keep in mind that a little bend here is key!
By following these instructions and engaging in this stretch, you’ll be on your way to some serious gluteus maximus repair. Who knows, maybe it’ll even give you the same gracefulness of a soaring bird! Now that’s something worth flapping your wings about.

Whether used as a warm-up prior to physical activity or to cultivate recovery and reduce post-workout soreness, the Pigeon Stretch offers an invaluable service. In contrast to traditional hip stretching exercises like the butterfly stretch and seated angle pose, this pose is able to target deep into the hip joint and muscle tissue – providing a more comprehensive release of tension throughout your hips.

To reap the rewards of this stretching exercise, start by getting into a lunge position with your right leg forward and your left leg back. Bend your right knee so that it is over your right ankle, and extend your left leg straight out behind you. Hold this position for several seconds as you focus on releasing any tension in the hips, or increase the intensity by reaching your arms over head and arching your back.

Sports enthusiasts of all stripes will appreciate the versatility of this stretch, as it can improve hip mobility in activities like hockey, soccer, running and tennis – reducing the risk for injury and maximizing performance. Similarly, yoga practitioners may find that additional benefits are unlocked before poses like the Warrior I and Triangle. So why not give it a try? The Pigeon Stretch is an invaluable asset in your fitness arsenal, ready to help you make strides towards your goals.