Glenn DawsonReset-U Fitness · Owner and CEO of Reset-U Fitness

Pigeon Stretch like a Pro! (For hip & SI joint issues)

6 Sept 2022 · 1 min

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In this instructional video, the presenter guides viewers through a progressive routine to achieve a deep pigeon stretch aimed at opening the hip capsule and improving hip and sacroiliac (SI) joint mobility. The sequence begins by addressing nervous‑system guarding: the glute is foam‑rolled cross‑legged for about 90 seconds to reduce tension. Next, the opposite side’s groin is rolled to further loosen the hip region while emphasizing breath and patience. After the tissue work, the viewer moves into a figure‑4 position—an entry‑level pigeon pose—held for roughly 90 seconds to start opening the hip capsule. The ground is then padded, and the knee is gently eased down into a seated position; simply sitting is sufficient, but if pain‑free, a forward lean can be added to intensify the stretch. Throughout, the emphasis is on slow, deliberate movements, ample time for each step, and listening to the body’s signals.

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How to pigeon stretch like a pro. This is a very difficult hip capsule stretch, but if you can do it, it's literally all you need to do. The biggest thing is most people have guarding around the hip capsule and they can't open it up. So we're going to reduce the nervous system tightness first by foam rolling the glute. I recommend doing it with a cross leg and do it for 90 seconds for tissue change. Then you have to get the opposite side to open up. That's the groin. So roll out your groin and take your time and breathe. Once the groin and the hip capsule are loosened up, go into a figure 4 stretch. This is like the entry-level pigeon pose. You're gonna open up the hip capsule. I would sit here for 90 seconds. Each one of these moves should take a long time because you're probably not that loose in the hip. Next, pad the ground and then ease your knee down. Simply just sitting in this pose is enough. You don't have to lean forward. If you can lean forward without pain, though, go ahead and increase and intensify the stretch. You're welcome. Get to pigeon posing.