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Pigeon Pose to Stretch Glutes
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Once you have broken up adhesions in the muscle and connective tissue, we want to lengthen the glute with this stretch. In order for the glute to fully fire at impact for power and stability, you must be able to fully lengthen and then contract that musle. If the muscle is tight, you won't be able to lengthen it enough to get a powerful contraction, so this exercise is a big must for those who sit at a desk all day.
Hi guys, Damian here with Rotary Swing.
Today we're going to work on a little bit of lengthening exercises for the outside of the hip.
Ideally, you want to start with a bit of a smash technique that we have in our previous video.
That's going to break those muscle adhesions first before you get into any lengthening exercises.
So today we're going to use a nice tall box.
This is set at 30 inches.
You may need to build a tolerance.
You're working up to something this height.
So even if you're starting this exercise on the floor, it's not really a big deal either way.
This is just going to give you a little more of an exaggerated stretch.
The side of your couch is going to work.
A box is going to work.
Any bench is going to work.
The height can vary.
Like I said, it's going to be the same stretch.
The higher the box is or the higher the height, the more of a deep stretch you're going to get here.
So I'll show you what this looks like.
So nice and high box.
In yoga, this is called a pigeon pose, but it's going to be on the floor.
This is just going to be your elevated pigeon pose.
So I have basically, my shin is horizontal to my body here.
My ankle is flush on the box and my knee is also flush on the box.
So this is a tough enough position to get in by itself by making all those areas flat on the box.
So if you're not quite here yet, go back to the smash techniques and break up those muscle knots and that'll be able to help you out.
So pretty simple.
I'm going to be nice and heavy through my chest.
So I want to start by bringing my chest over the knee and even past the knee if I can get it.
Okay, so I'm really going to kind of concentrate on my breathing, breathing into my nose and exhaling deeply through my mouth and trying to relax.
So if you create stress to your face because it causes pain, It's going to translate to the rest of your body and you're not going to be able to relax that muscle that you're supposed to.
So ideally, we kind of want to start here with maybe two, two and a half minutes on the knee.
Okay, so I'm just going to relax here two, two and a half minutes and then I'm going to ease myself to my other side on my toe.
Okay, so nice and heavy, chest in the center of the middle of the foot.
Okay, and if I can walk even farther to the outside of this foot, that's even going to deepen that stretch.
All the way over.
Exhale.
No pain phase and very relaxed here.
My suggestion would be two sets each side of two and a half to three minutes.
If you could handle even longer, four minutes on each side would be awesome.
So elevated pigeon pose, guys.
Have fun with this one.