Piriformis Stretch

Pigeon pose is one of the best piriformis stretches. The piriformis is one of six muscles responsible for externally rotating the hips. It is often tight in athletes—especially runners and cyclists. A tight piriformis can cause lower back pain and a condition known as piriformis syndrome.

Pigeon pose is one of a family of poses that stretch the lateral hip rotators. Dead Pigeon, on your back is a gentler form of the pose and you can also practice a standing version also known as One-Legged Chair pose.

MODIFCATIONS

  • Pigeon pose is an intermediate posture that can be difficult to practice with proper alignment. The key is to keep your hips level and your back leg is straight. You may find this easier if you put a cushion or a bolster under the hip of your bent leg.
  • You can stay up on your fingertips, come down onto your forearms or cross your elbows and relax your head on your forehead.
  • Breathe into the spot where you feel the most sensation. And try to let go of tension in your face and jaw!

PIRIFORMIS STRETCH BENEFITS

  • Loosen up tight hips.
  • Help to prevent and alleviate lower back pain.
  • Calm the central nervous system.

TIMING

  • Post-Workout

BEST FOR

WHEN YOU HAVE 15 MINUTES

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