Tight Hips or Lower Back? Do the Pigeon Stretch!

Written by Emily Froehlich

From a rower who used to not even be able to touch her toes…she took into refining her warm up and cool down routine and has immensely improved her mobility and flexibility for in and out of the boat. Here’s her favorite hip stretch! Laid out below is the same stretch offered in various modalities. To use as a cool down, simply hold the position shown (20sec-2min hold on each side). To use as a warm up, simply add a small side to side motion and/or gentle movement to hip joint as you hold the position shown (20sec-2min movement on each side).

Option 1: Reclining Pigeon

Lay on your back, make a figure 4 by crossing one ankle on your opposite thigh. Relax your head and neck to the floor. For a deeper stretch interlace fingers behind thigh and gently pull legs towards chest.

Option 2: Pigeon with Block Under Hip

Bring your front shin parallel to the top edge of your mat (or as close to parallel as possible, with your knee on one side and your foot toward the other side). Point your back leg straight behind you and both hips straight forward; try not to roll to one side or the other. Place block, rolled blanket, or pillow under hip being stretched. Fold forward. Bring your forearms or forehead to the floor. Relax your neck, jaw and hips.

Option 3: Pigeon with Block Under Forehead

Bring your front shin parallel to the top edge of your mat (or as close to parallel as possible, with your knee on one side and your foot toward the other side). Point your back leg straight behind you and both hips straight forward; try not to roll to one side or the other. Fold forward. Place block, rolled blanket, or pillow under forehead and allow forearms and forehead to relax on the floor or block. Relax your neck, jaw and hips.

Option 4: Half Pigeon

Bring your front shin parallel to the top edge of your mat (or as close to parallel as possible, with your knee on one side and your foot toward the other side). Point your back leg straight behind you and both hips straight forward; try not to roll to one side or the other. Fold forward and allow forearms and forehead to relax on the floor. Relax your neck, jaw and hips.

Option 5: Elevated Half Pigeon

Bring your front shin on top of elevated surface (can use a couch, tabletop, bed, or chair). Keep shin parallel to chest angle. Keep standing leg straight or slightly bent and both hips pointing straight forward. For deeper stretch fold upper body forward over leg, bracing your body as needed on elevated surface.

Photos taken from: heartmanity.com and skimble.com