A Move You Should Do MONDAY -Modified Pigeon Pose

Today’s move is the modified pigeon pose, a dynamic stretch that unlocks the deep external rotators of the hip. Here’s how to do it:

Begin in the side sitting position with one knee in front and the other knee behind
Lower your chest towards your front knee. You should feel a slight stretch in the buttocks or inner thigh
Return to the upright position
Repeat 6-10 times.

Why does this matter?

The modified pigeon pose stretches the deep external rotators of the hip. These muscles may become tight if you stand or walk with your foot toed-out. Tightness in the deep external rotators may inhibit the most important muscle of your body, the gluteus maximus. Here at the MoveWell Academy we often say, “It’s almost always about the butt.”

Many aches and pains (knees, low back, shoulder, neck, elbow, etc) stem from weakness in the powerhouse muscle, the gluteus maximus. Furthermore, tightness in the piriformis, one of the deep hip rotators, may cause sciatica and radiate pain into the buttocks or back of your leg.

So give the modified pigeon pose a try. And don’t forget to check both sides. Your butt will thank you.

Because nobody has time to be in pain.

Until next time…