#pigeon #stretching #hipstretch #piriformis
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Flexibility training is an essential, yet often overlooked health-related component of fitness. Numerous studies support the short- and long-term benefits of various types of stretching, including static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF), just to name a few. These stretches that we will perform are static stretches, you try to hold them 20-30sec at a time after a workout. Never force any stretch. Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Additionally, it reduces pain and stiffness, prevents the risk of injury, and improves blood flow and circulation.
One of the main areas of the body to hold a lot of tension are hips all the way around. Pigeon stretch helps with lengthening the hip flexors but also increasing external range of motion of femur in hip socket. This is also a great stretch for people who suffer from sciatica. Be careful if you have any knee or hip injuries or sacroiliac issues.
Start in a downward facing dog. Lift right leg up to three legged dog position and with an exhalation place right knee behind right wrists and right ankle under left hip. Keep the hands on the floor as you straighten your spine and square your hips, actively moving left hip forward and right hip back. Lengthen your left leg as far back as possible and turn the femur of the left leg towards the midline of the body. Inhale lengthen the spine, exhale walk hands forward, maybe lowering the elbows down or even leaning chest all the way down n the mat. Never force a stretch. Hold for 20-30sec and repeat on the other side.
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