Move of the Week: Pigeon Stretch

Various daily habits such as sitting at a desk or standing at a counter can lead to tight hips and a sore lower back. Exercise can also make the body a little sore and tight if you don’t stretch regularly.

I recommend spending around 10 to 15 minutes stretching every other day. This will help keep your body from getting too stiff and help you maintain flexibility and mobility.

The pigeon stretch is such a fantastic movement because it stretches a number of muscles instead of focusing on one isolated area of your body. It is especially great for tight hips and gluteal muscles.

Starting Position

Start on all fours. Bring your right knee forward and let it relax on the floor between your hands. Line your right heel up with your left hip, rather than letting your heel rest underneath your groin. This will help prevent putting pressure on your knee joint.

Extend your left leg straight behind you. Keep your left knee pointed to the floor so your left leg does not turn out.

Take a deep breath in and as you exhale, allow your body to relax into the stretch. On your next deep exhalation, start to fold foward, bringing your chest toward your right thigh. Walk your hands forward.

If you feel a stretch around your right gluteal muscle and across the front of the left hip, you are doing the stretch correctly. You should feel slightly different stretches when your torso is upright as opposed to when it is folded forward. Play with this until you get the best stretch for your body.

Lengthen your left foot away from your body and keep your torso upright to enhance the stretch in your left hip. Hold for one to two minutes on each side.

Tips

Always breathe deeply and continuously when stretching. It will encourage your muscle fibers to release tension. It can also take your mind off the pain we often incur while stretching.

You need to be able to recognize whether the pain felt in your body is safe or unsafe. If you feel a deep stretch in the muscle and it starts to ease up a little after around one minute, it is safe.

If you feel it in your joint or feel as if the muscle is pulling too tightly, it could be unsafe, so come out of the stretch or readjust your position. Measure your perceived pain on a scale of 1 to 10. Do not push your pain threshold past 7 or 8 on the scale.

Remember, regular stretching will make a massive difference to your body’s performance and alignment. Listening to music as your stretch is a good way to make the time pass a little quicker.

Emma-Kate Stampton is a personal trainer and a Pilates teacher. She is based in Brisbane, Australia.