How to stretch at LA Fitness.

Pigeon Stretch

This stretch is designed to release tension in your gluteal and hip muscles.

Begin on all fours (in a table position) and bring one knee into your body, keeping it bent while your other leg is outstretched behind you. The outer side of your front leg should be facing the ground. Keep your hands on the floor on either side of your front knee. Then, turn your front foot so that the top of it is facing the floor and in line with your opposite hip. Sink into your hips while keeping them square to the floor. Walk your hands out in front of you to stretch your back and relax into the stretch.

Advanced Variation: If you can, bring your upper-body down all the way to the floor. This variation is called the sleeping pigeon stretch, and while it may be a bit tougher, it can be additionally advantageous because it is a deeper stretch.

Top Tips

• Gradually and incrementally increase the duration of the stretch, holding the stretch for 20 seconds or more.
• If you are uncomfortable turning your foot so that the top of it is towards the floor, you can move your foot back toward your groin.
• It is important to keep your shoulders square in front of you and then to the ground once you get into that sleeping pigeon pose.
• Always remember to breathe throughout the stretch, relax, and avoid the impulse to tense up.

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