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How to do a Kneeling Hip Flexor Stretch
How to stretch at LA Fitness.
Kneeling Hip Flexor Stretch
This stretch is designed to relax your hip muscles, similar to the pigeon stretch.
Begin in a kneeling position, and bring one foot forward while making sure that your front knee is directly over your ankle and bent at about 90 degrees. Next, place both hands gently on your front thigh, and lean forward. Take gentle, relaxed breaths and lean into the stretch a bit deeper. Switch legs and perform the stretch on the opposite side.
Top Tips
- Be sure to keep your back knee on the ground and your shoulders down and squared in good posture.
- Gradually and incrementally increase the duration of the stretch, holding the stretch for 20 seconds or more.
- Always remember to breathe throughout the stretch, relax, and avoid the impulse to tense up.
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How to do a Pigeon Stretch
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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