Roll Pigeon Stretch Exercise Guide
Exercise Profile
- Target
- Hip Flexors
- Equipment
- Roll
- Body Part
- Hips
- Primary Muscle
- Hip Flexors
- Secondary Muscles
- Adductors, Glutes
- Intensity
- low
- Category
- flexibility
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Pigeon Stretch with Roll
How to: Roll Pigeon Stretch
- Start by sitting with your legs extended in front of you.
- Bend your left knee and place your left foot near your right hip.
- Extend your right leg straight back and lower onto the roll, positioning it under your hip.
- Lean forward to deepen the stretch, ensuring a flat back.
- Hold the stretch for the desired duration and switch to the other side.
Common Mistakes
- Overextending the hips leading to lower back strain.
- Not maintaining a neutral spine during the stretch.
Modifications
- Use a larger or softer roll for individuals with sensitivity.
- Perform the stretch seated if lying down is uncomfortable.
Tips
- Ensure you are breathing deeply throughout the stretch.
- Adjust the roll position for comfort instead of pushing through any pain.
Roll Pigeon Stretch Alternatives
Tags
hip stretch
flexibility
pigeon
rolling
stretching
mobility