INCLINE PIGEON POSE

The incline pigeon pose is a regressed version of the PIGEON STRETCH. This exercise requires an exercise bench that can be set up in a 30 to 45 degree incline. Rotate your front thigh and place your outer shin on the inclined bench so that the knee is higher than your foot. Place the other leg behind you. Drop the hip towards the ground and use your hands to support your body if needed. Keep the spine neutral to isolate the stretch to the hips. You may hinge forwards at the hips while maintaining a neutral spine to deepen the stretch. Take 3-5 deep breaths or hold for 20-30 seconds and switch sides.

Muscles Involved:

• Gluteus Maximus

• Gluteus Medius (posterior fibers)

• Piriformis

Related Conditions:

• Piriformis Syndrome

• Hip Spine Syndrome

• Low Back Pain

• Sacroiliac Joint Syndrome

• hip hypomobility

Exercise videos