Tight Outer Hips

If you’re suffering from uncomfortably tight outer hips, Dead Pigeon is your best bet. It’s great because it’s reclining so you don’t need a mat and it’s accessible to most people (unlike Pigeon which can be a struggle). When you bend your knee and externally rotate your hip then apply additional pressure with the opposite leg, you can get a nice, deep stretch in the glutes, TFL and piriformis.

This is also my go-to pose directly after a workout, long journey or if you’re suffering from lower back pain. You can practice it standing up (Standing Pigeon) if you’re in a situation where it would be awkward to lay down on your back.

TIPS

  • Flex your foot to protect the knee of your bent leg.
  • Relax your upper body—especially your neck and shoulders. If this means that you can’t reach through to your thigh, you can use a strap.
  • If you’re more flexible, you can reach through and take hold of your shin to increase the intensity of the pose.

DOWNSTREAM EFFECTS FROM UNCOMFORTABLY TIGHT OUTER HIPS

  • Lower back, hip and/or knee pain.
  • Increased risk of injury.
  • Groin or hip flexor strain.

TIMING

  • Post-Workout
  • Evening

WHEN YOU FIND 15 MINUTES

Which other poses do you find most effective for stretching out tight outer hips?

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