I learned that I had to accept my tightness when I began this exercise. My toward foot tended to slide in to relieve pain/pressure. But I pushed it back out, and raised my body. As I stretched and became more limber, I could maintain form, and eventually "sit" fully down. The key is patience; accept your tightness as a current but changing state of being. Don't force the change, which can lead to injury. Let the body adapt.
Stephen Cutler 100% this one is about time. Those progressions are just as valuable as the end result so if you don’t spend the time there then you risk injury :)
you prolly dont care but does someone know of a way to get back into an Instagram account?? I stupidly forgot my login password. I would appreciate any assistance you can offer me!
Oh my god. This stretch got intense reaaalllll quick with this. Thanks Tom! The explanation wasn’t out there so nice and succinctly before you posted this :)
Thanks Tom, I was wondering about that actually. Would love to see some other flexibility tips and points on which should I focus on while doing those.
It is an amazing stretch, but if you don't have the correct amount of external rotation in your hip or other hip issues you can actually damage the knee joint. Especially if you don't flex your toes and/or try to get your shin at a 90 degree angle too quickly. I'm not saying you explained it wrong, I'm just making sure you don't damage your knees in the long term. Peace.
I do like this comment. I blew out my lateral collateral ligament in Brazilian Jiu Jitsu, grade 3 tear (completely torn) and didn't know I had torn it as I got misdiagnosed. It happened to be at the same time I started trying to learn this stretch and there was an unholy amount of pain on the outside of my knee and I never once felt it in my piriformis. Fast forward 2 years and a healed LCL and I finally understand where I should be feeling the stretch pain in my piriformis instead of the ligament tearing pain in my knee. So yeah I definitely see how you could damage even a healthy LCL in your knee pushing this too far too fast.
Damn, I've been doing this stretch for a while and I recently watched this vid, looking to get more out of it. I really tried forcing the 90° bend, and for the last 2 weeks the outside of my knee has been pretty sore when bending it. I wasn't sure what caused it at first, because I do a lot of running and other activities so thought it could have come from that, but nope, this comment has just confirmed that it was definitely this stretch! I have stopped doing it now so hopefully the pain goes away soon 🤞🏼. If not it'll be trip to the PT 😢
Falling in love with this guy man it's like his coaching me personally I really wanted to know how to master this stretch I always felt I was doing it wrong
This is certainly a trouble spot for me, and notice a big difference when i retest my pancake, tailors pose, and especially my squat after a piriformis stretch! What frequency and techniques (Loaded, dynamic, ballistic) would you recommend for making progress with this pose long term?
Hi Tom, I've been doing glute exercises for the first time in my life to get rid of my pancake butt. Will this stretch help me have a better booty, either directly or indirectly. Thanks so much. Love your videos.
Hi Tom, brilliant video. Could you help me just recently I have experienced tightness at the base of the lumbar spine before the tail bone. Pain has been excruciating mostly first things in the morning and when standing up from sitting. Seems the whole spine has ceased up. Any regular stretching exercises, you could recommend please?
That 90 degree bent-knee position is torturous and I was never able to even get close to it. Now I can at least ease into it using your yoga block trick. Thanks a lot! Do you think resting the bent leg and hip on an elevated surface (such as a low bench) would be a good approach too?
In the modified version using two yoga blocks, what do you support the ankle with as it seems you're putting additional pressure on the ankle? Also, what's a good pre pigeon pose warm up exercise to do?
WOW I've been doing it wrong this entire time. I had a feeling because I wasn't feeling much and wasnt gaining anymore flexible. So I set out a few days ago trying to figure out what I'm doing wrong and today came across your video. And boy can I feel it now, even with 2 yoga blocks under my knee. and blocks to support myself to sit up. Is that ok to use those to sit up and support myself? Definitely going to make this my goal to hit. Thanks for these awesome videos.
It's always a debate for me whether to fold in a pigeon or no. You definitely lose the hip flexor stretch if you fold forward but I can't achieve the same glute stretch (or frequently any glute stretch at all) if I don't. I usually do fold because I have really tight hip flexors but massive external rotation which means folded pigeon is the only dedicated glute stretch that really does anything for me but I really need something much more targeted for hip flexors but it depends. They're almost like two different stretches.
I have a question I hope I can get answered here. when I sit at the 90/90 I feel most of the discomfort in the low back area. The best way I can describe it is that it feels like rods on both sides keeping me from being comfortable. I've noticed that i also have no ability to lift the back ankle of the floor, which is supposed to be a very common movement for the body. any help would be appreciated.
You havent adress they issues that might come up on the knees doing this strech and how to protect them. Is one of my concerns doing this strech. On the other hand, if you tilt your hips forward during the strech that would strech the hip flexors even more I assume, right???
When someone is working on the front split, middle split or pancake. When you are on your rest days from intense training, can you make a video on specifically what it means to limber between intense routines. I assume that I am already doing this by doing cossacks, lunges, good mornings and pancake active work light daily but still maybe missing some details.
@Tim Merrick I've become flexible enough on this pose over the past 6 months that I can bend my front leg at a 120-130° angle while keeping my shin parallel to the mat (or close to it) and almost touching it with it my chest. The stretch feels much deeper, probably activating the IT band, the piriformis, and the Iliopsoas. Is this level of progression advisable?
I have struggled with pigeon. No matter what I do I don’t feel any stretch. I have incredibly flexible hips. Is there anything else I can do? Or a different stretch that’s more challenging for the hip flexors?
Great videos mate. Did hit even the bell button which I usually don't do, but you can send me notifications anytime and anywhere you want. Cheers from Sweden
Great tip about not bending forward to maximize the gains!! I'd been following a workout-video where the instructor actually said to bend forward to increase the stretch. This always felt inaccurate. Many thanks for the clarification.
@@Safe961 I've found that adding lizard pose prior to pigeon helped tremendously. Also, in pigeon I turn my torso towards my forward leg, place my hands in prayer & lean forward to bring my opposing elbow to the ground. For me, this deepens the stretch far more than simply leaning forward.
I have been holding the pose (working on getting the knee to the ground) then forcing my knee up against my hand for 5 seconds, then press down gently to stopping point, hold, breathe out and force up again. Total of 3 times. Kinda like an isometric. Seems to be helping.
I've tried this today but I lean on the side as soon as I try to put my knee 90 degrees. My knee is still very high from the ground. On the right side is easier than the left. Should I be doing other exercises until I am flexible enough to do this? 🙏
Is it alright if I am able to put my knee to the ground but I don't have enough hip flexor mobility to place the hip itself on the ground? Should I raise the knee so that the bent leg's thigh is parallel to the ground or is it okay the way I'm doing it and will eventually be able to place both legs flat on the ground?
I’m trying this. I can’t sit down into it only lean forward, nor can I have my leg at 90 degrees but I have very stiff QL and PSOAS so it’s just time I guess
Great video tom! I am a bit perplexed about something though. Is there a reason for why there's no mention of performing this exercise actively vs passively, and also (like in the lunge) wouldn't the positioning/tipping of your pelvis affect the stretch as well (Specifically in regards to the hip flexor) ? A huge fun! :)
Love this pose/stretch, but since I have knee problems for both knees I tend to compensate that and don't get as deep a stretch as it should be giving me. Any suggestions with the twist and pull on the knees?
im a bit late. but there shouldnt be any twist in the knees, "just" keep the knee in the front in a 90 degree angle. that also makes the stretch mote intense
I've been doing pigeon pose with one of the popular yoga teachers for about 2 years (she said rotating that leg is not necessery). I haven't feltany tension and thought it's because i'm so good at it xD. Now, for the first time i can feel the full effect of this posion in my harmstrings, i feel like i wasted those 2 years >.
In desperate need of some hip flexor loosening, but wish I knew going into this stretch blindly to NOT to attempt it if one's legs aren't as flexible as a decade ago. The moment I tried doing the "don't fold the knee" part, the whole thing ended up messing up my right hip and knee pretty good for this week. TLDR; don't try this if you're not already flexible. Ya live and learn...
How he just slides into this from a lunge I've no idea. I cannot move my knee to the left - I have to move my foot to the right so that my thigh in basically straight forward in front of me. One to practice.
I’m a scaffolder struggling with a bad back, the pain goes down may bum and leg. I’m thinking of doing some stretching in the morning before I go to work. Is there any more I could do ?
Just means you’re tighter on one side than the other, which is normal. Most people aren’t even on both sides. Just work each leg for the same amount of time, at their respective levels, and eventually they’ll begin to even out. Trust the process 👌
Tom, are you going to only talk about your pet peeves in the pigeon pose; might you add any alternatives if the individual has tight hips and cannot be in the position you think is most optimal? The knees fold in the pigeon because the person has tight hips and can’t open them up like you’d want.
What I do to prevent my foot from sliding towards my groin area, is placing my hand in front of my ankle. This helps me to support myself in the most upright position I can be in and blocks my foot from sliding towards me. I am much much tighter in my left leg than my right leg, but I'm doing my stretching routine every day and am starting to see some serious results. I first couldn't place one leg on my bed while standing without having to bend the leg on the bed a bit so that my hamstrings wouldn't stretch too far (super tight). Now, I can already place both my legs on the fireplace (about 130 centimeters) with ease! Going for the forward split.
I would argue that elevating the hips rather than the knee makes this more comfortable... also with the forward fold it’s still a good way to add intensity to the front legs glute
Do you have any tips or any other exercise to get better at this ? It's just impossible for me to get my front foot to 90 degrees and using blocks doesn't change anything! From the lunge, I can drop my knee to about 75 degrees from the floor but that's the deepest I can do and it hurts like hell.
Where are you placing the blocks? When your knee is bent is your hip floating off of the floor? If so place a block there. If you feel your hips don't square and you can't maintain the position to the front place two more on their second level either side of you to hold on for stability. Don't force the knee to 90 right away, ease into it. If you feel the double stretch in your hip and hip flexor with your foot into the groin try to relax there. There should be no sharp pains anywhere, esp the knee that's bent. If you force it to 90 too soon this could happen. This is an advanced stretch so ease into it, focus on breathing maybe 5 breaths to start, while maintaining upright posture while engaging your abs and glutes. Hope this helps 🙂🙂
If your stretching piriformis, it would be an internal rotation of the hip. Piriformis flexion causes external rotation of the hip. Although what you're doing is compound movement so it's not just strictly internal rotation.
Mr. Popo this isn’t correct. The piriformis only assists external rotation when the leg is extended. It assists in abduction when the leg is in flexion hence why the twist makes it so intense :)
I learned that I had to accept my tightness when I began this exercise. My toward foot tended to slide in to relieve pain/pressure. But I pushed it back out, and raised my body. As I stretched and became more limber, I could maintain form, and eventually "sit" fully down. The key is patience; accept your tightness as a current but changing state of being. Don't force the change, which can lead to injury. Let the body adapt.
Stephen Cutler 100% this one is about time. Those progressions are just as valuable as the end result so if you don’t spend the time there then you risk injury :)
This pose is very difficult for me. I can never keep my shin/foot in the 90 degree angle it always reverts back to my groin, thanks for the tips
Curious how long it took you to not slide back in again?
Needed to hear this. I’m often very impatient.
you prolly dont care but does someone know of a way to get back into an Instagram account??
I stupidly forgot my login password. I would appreciate any assistance you can offer me!
Bro, I’ve been having back and hip pain, this stretch helped so much!.
I'd been doing it wrong since a lot of time... Thank you, Tom! for always helping me solve my doubts and mistakes
Oh my god. This stretch got intense reaaalllll quick with this. Thanks Tom! The explanation wasn’t out there so nice and succinctly before you posted this :)
Thank you for validating this teacher's understanding of pigeon.
Awesome video, very much professionalism. Thank you!
Thanks Tom, I was wondering about that actually. Would love to see some other flexibility tips and points on which should I focus on while doing those.
your videos are so informative !!!
It is an amazing stretch, but if you don't have the correct amount of external rotation in your hip or other hip issues you can actually damage the knee joint. Especially if you don't flex your toes and/or try to get your shin at a 90 degree angle too quickly. I'm not saying you explained it wrong, I'm just making sure you don't damage your knees in the long term.
Peace.
I do like this comment. I blew out my lateral collateral ligament in Brazilian Jiu Jitsu, grade 3 tear (completely torn) and didn't know I had torn it as I got misdiagnosed. It happened to be at the same time I started trying to learn this stretch and there was an unholy amount of pain on the outside of my knee and I never once felt it in my piriformis. Fast forward 2 years and a healed LCL and I finally understand where I should be feeling the stretch pain in my piriformis instead of the ligament tearing pain in my knee. So yeah I definitely see how you could damage even a healthy LCL in your knee pushing this too far too fast.
Damn, I've been doing this stretch for a while and I recently watched this vid, looking to get more out of it. I really tried forcing the 90° bend, and for the last 2 weeks the outside of my knee has been pretty sore when bending it. I wasn't sure what caused it at first, because I do a lot of running and other activities so thought it could have come from that, but nope, this comment has just confirmed that it was definitely this stretch! I have stopped doing it now so hopefully the pain goes away soon 🤞🏼. If not it'll be trip to the PT 😢
Love this type of video! More please ☺
Super helpful. I do this for my very tight hips. Now I am doing it much better.
One of my favorite stretch !
Awesome, lots of great tips in this video......... thank you.
Thank you, just what I was looking for!
Falling in love with this guy man it's like his coaching me personally I really wanted to know how to master this stretch I always felt I was doing it wrong
Was recommended this stretch to help relieve piriformis syndrome. Will give it a go tomorrow.
Hello great ! Can you do a video to make properly the tailor sit… how we can get it right… thanks a lot
Very good info for a beginner. I have a very tight pelvis. How often each day should I do this stretch.
Such a powerful stretch.
This is certainly a trouble spot for me, and notice a big difference when i retest my pancake, tailors pose, and especially my squat after a piriformis stretch! What frequency and techniques (Loaded, dynamic, ballistic) would you recommend for making progress with this pose long term?
Hi Tom, I've been doing glute exercises for the first time in my life to get rid of my pancake butt. Will this stretch help me have a better booty, either directly or indirectly. Thanks so much. Love your videos.
Thanks, just what I needed.
One of my favorites.
You did a great job showing the way to pigeon pose thank you
Hi Tom, what software are you using to edit your videos? I really like the style of your overlays and such.
Hi Tom, brilliant video. Could you help me just recently I have experienced tightness at the base of the lumbar spine before the tail bone. Pain has been excruciating mostly first things in the morning and when standing up from sitting. Seems the whole spine has ceased up. Any regular stretching exercises, you could recommend please?
Can you do a video on how to do the cossack squat properly to stretch your inner thighs when you're warming up for a straddle/middle splits?
I liked your pro tips
That 90 degree bent-knee position is torturous and I was never able to even get close to it. Now I can at least ease into it using your yoga block trick. Thanks a lot! Do you think resting the bent leg and hip on an elevated surface (such as a low bench) would be a good approach too?
Talk about timing!! I’ve been butchering pidgin pose. Thanks for the reset💯
Pigeon*
In the modified version using two yoga blocks, what do you support the ankle with as it seems you're putting additional pressure on the ankle? Also, what's a good pre pigeon pose warm up exercise to do?
Favorite stretch! 🙌🏽
Thanks for an excellent film. Could you upload more flexibility/mobility films?
Thanks Tom. 👍👍👍 I was deffo doing this one wrong
WOW I've been doing it wrong this entire time. I had a feeling because I wasn't feeling much and wasnt gaining anymore flexible. So I set out a few days ago trying to figure out what I'm doing wrong and today came across your video. And boy can I feel it now, even with 2 yoga blocks under my knee. and blocks to support myself to sit up. Is that ok to use those to sit up and support myself? Definitely going to make this my goal to hit. Thanks for these awesome videos.
Thank you sir! 😊
I do these every day. The stuff he mentions you figure out eventually. The turn into it at three end tho that’s a good one
It’s amazing how easy I can get into it with my left leg in front compared to the right leg. I guess I need yoga blocks.
It's always a debate for me whether to fold in a pigeon or no. You definitely lose the hip flexor stretch if you fold forward but I can't achieve the same glute stretch (or frequently any glute stretch at all) if I don't. I usually do fold because I have really tight hip flexors but massive external rotation which means folded pigeon is the only dedicated glute stretch that really does anything for me but I really need something much more targeted for hip flexors but it depends. They're almost like two different stretches.
I have a question I hope I can get answered here. when I sit at the 90/90 I feel most of the discomfort in the low back area. The best way I can describe it is that it feels like rods on both sides keeping me from being comfortable. I've noticed that i also have no ability to lift the back ankle of the floor, which is supposed to be a very common movement for the body. any help would be appreciated.
Can i keep block below the back-leg knee for advanced stretching?
Got to know the proper pose ✌ and how to maximize the stretch 🙌
Thanks! I was making both mistakes.
You havent adress they issues that might come up on the knees doing this strech and how to protect them. Is one of my concerns doing this strech.
On the other hand, if you tilt your hips forward during the strech that would strech the hip flexors even more I assume, right???
When someone is working on the front split, middle split or pancake. When you are on your rest days from intense training, can you make a video on specifically what it means to limber between intense routines. I assume that I am already doing this by doing cossacks, lunges, good mornings and pancake active work light daily but still maybe missing some details.
@Tim Merrick
I've become flexible enough on this pose over the past 6 months that I can bend my front leg at a 120-130° angle while keeping my shin parallel to the mat (or close to it) and almost touching it with it my chest. The stretch feels much deeper, probably activating the IT band, the piriformis, and the Iliopsoas. Is this level of progression advisable?
More follow along routines please.
Which Feiyues did you pick up? Any opinion on the French made vs Chinese made variety?
Thank you
I love pigeon pose! To get even a more intense strech: bend the knee of the extended leg and hold your foot. Check 'king pigeon pose' to see how.
I have struggled with pigeon. No matter what I do I don’t feel any stretch. I have incredibly flexible hips. Is there anything else I can do? Or a different stretch that’s more challenging for the hip flexors?
Quick Question, what happened to your white original t shirts?
Is that excessive back arching necessary?
what happens if you put the yoga block under your foot? The leg which bent 90 degrees.....
This instructor fixed a misconception I had for years. Always thought pigeon required knee on floor. Turns out instructors are just always flexible.
Nice videos
Great videos mate. Did hit even the bell button which I usually don't do, but you can send me notifications anytime and anywhere you want. Cheers from Sweden
Honoured! Much love and hope the videos help :)
Thanks 👏👏👏
alguien sabe si tiene algún vídeo que trabaje parte superior del cuerpo. pecho-hombros
Is there a way to do this without ripping your kneecap off? I’ve had some issues with that before
Great tip about not bending forward to maximize the gains!! I'd been following a workout-video where the instructor actually said to bend forward to increase the stretch. This always felt inaccurate. Many thanks for the clarification.
It feels so good when I lean all the way forward
@@Safe961 I've found that adding lizard pose prior to pigeon helped tremendously. Also, in pigeon I turn my torso towards my forward leg, place my hands in prayer & lean forward to bring my opposing elbow to the ground. For me, this deepens the stretch far more than simply leaning forward.
I have been holding the pose (working on getting the knee to the ground) then forcing my knee up against my hand for 5 seconds, then press down gently to stopping point, hold, breathe out and force up again. Total of 3 times. Kinda like an isometric. Seems to be helping.
I've tried this today but I lean on the side as soon as I try to put my knee 90 degrees. My knee is still very high from the ground. On the right side is easier than the left. Should I be doing other exercises until I am flexible enough to do this? 🙏
Is it alright if I am able to put my knee to the ground but I don't have enough hip flexor mobility to place the hip itself on the ground? Should I raise the knee so that the bent leg's thigh is parallel to the ground or is it okay the way I'm doing it and will eventually be able to place both legs flat on the ground?
I’m trying this. I can’t sit down into it only lean forward, nor can I have my leg at 90 degrees but I have very stiff QL and PSOAS so it’s just time I guess
Sir sciatica right leg L4L5 this Exa.is good or not pls replied 🙏🙏🙏
Bro, your videos are the best, apprentice you sharing your journey and knowledge!! Can’t describe how grateful I am. Peace ✌🏼
What happen if the person has knee injury? What is the option
More flexibility videos pleaseeee!
My hip can’t land on ground, how to fix that?
You are so flexible! I tried this and fucked up my hip cause I went too far but it is pretty good when done right lol
Great video tom! I am a bit perplexed about something though. Is there a reason for why there's no mention of performing this exercise actively vs passively, and also (like in the lunge) wouldn't the positioning/tipping of your pelvis affect the stretch as well (Specifically in regards to the hip flexor) ? A huge fun! :)
What do you mean by actively? Do you have any tips?
Love this pose/stretch, but since I have knee problems for both knees I tend to compensate that and don't get as deep a stretch as it should be giving me. Any suggestions with the twist and pull on the knees?
im a bit late. but there shouldnt be any twist in the knees, "just" keep the knee in the front in a 90 degree angle. that also makes the stretch mote intense
I've been doing pigeon pose with one of the popular yoga teachers for about 2 years (she said rotating that leg is not necessery). I haven't feltany tension and thought it's because i'm so good at it xD. Now, for the first time i can feel the full effect of this posion in my harmstrings, i feel like i wasted those 2 years >.
bro for the first one i literally have to do it like that, i cannot do it any other way except that. even that in itself is difficult!
helpful
What if you can’t have your knee be at a 90 degree angle.
And you’re tang range limited to knee bending (I.e picture your 1st don’t)
For most people including me, having leg at 90 degrees in unrealistic.
Thank you for this video! I just have one question: is it a safe stretch for people who have very tight hip and gluteal muscles?
yes. but go slow and get a massage if possible.
@@thecalcuttan7731 Thank you for the advice!
Took away my sactica pain thank god
This yoga is best for depression
In desperate need of some hip flexor loosening, but wish I knew going into this stretch blindly to NOT to attempt it if one's legs aren't as flexible as a decade ago. The moment I tried doing the "don't fold the knee" part, the whole thing ended up messing up my right hip and knee pretty good for this week. TLDR; don't try this if you're not already flexible. Ya live and learn...
How he just slides into this from a lunge I've no idea. I cannot move my knee to the left - I have to move my foot to the right so that my thigh in basically straight forward in front of me.
One to practice.
I’m a scaffolder struggling with a bad back, the pain goes down may bum and leg. I’m thinking of doing some stretching in the morning before I go to work. Is there any more I could do ?
The secret Scaffolder sounds like sciatic related. Just go see a physio
I can get into a full pigeon on my right leg but can't on the left one what does that mean
Just means you’re tighter on one side than the other, which is normal. Most people aren’t even on both sides. Just work each leg for the same amount of time, at their respective levels, and eventually they’ll begin to even out. Trust the process 👌
Interesting.. I'm curious as to why so many yoga studios do it the wrong form way
I can’t get into a 90 degree angle. I can’t even get into the 90 90 stretch. How does one approach this
Tom, are you going to only talk about your pet peeves in the pigeon pose; might you add any alternatives if the individual has tight hips and cannot be in the position you think is most optimal? The knees fold in the pigeon because the person has tight hips and can’t open them up like you’d want.
You (or your demo model, hard to tell), killer body in this video.
What I do to prevent my foot from sliding towards my groin area, is placing my hand in front of my ankle. This helps me to support myself in the most upright position I can be in and blocks my foot from sliding towards me. I am much much tighter in my left leg than my right leg, but I'm doing my stretching routine every day and am starting to see some serious results. I first couldn't place one leg on my bed while standing without having to bend the leg on the bed a bit so that my hamstrings wouldn't stretch too far (super tight). Now, I can already place both my legs on the fireplace (about 130 centimeters) with ease! Going for the forward split.
Hello Tom
I can’t put my foot down it hurts my back knee
119K Love your stuff Tom.
ohhiguy thanks guy 🙏
I would argue that elevating the hips rather than the knee makes this more comfortable... also with the forward fold it’s still a good way to add intensity to the front legs glute
Yep, this is one that I would never be able to do. I would be completely broken even trying to get close to what you are doing!
to get to this you can do 90 splits and bend over your knee with a straight back.
Do you have any tips or any other exercise to get better at this ?
It's just impossible for me to get my front foot to 90 degrees and using blocks doesn't change anything! From the lunge, I can drop my knee to about 75 degrees from the floor but that's the deepest I can do and it hurts like hell.
Where are you placing the blocks? When your knee is bent is your hip floating off of the floor? If so place a block there. If you feel your hips don't square and you can't maintain the position to the front place two more on their second level either side of you to hold on for stability. Don't force the knee to 90 right away, ease into it. If you feel the double stretch in your hip and hip flexor with your foot into the groin try to relax there. There should be no sharp pains anywhere, esp the knee that's bent. If you force it to 90 too soon this could happen. This is an advanced stretch so ease into it, focus on breathing maybe 5 breaths to start, while maintaining upright posture while engaging your abs and glutes. Hope this helps 🙂🙂
@@franchescabriere8903 thanks a lot ! I tried placing the blocks under my knee like the video shows.
I will try what you said
If your stretching piriformis, it would be an internal rotation of the hip. Piriformis flexion causes external rotation of the hip. Although what you're doing is compound movement so it's not just strictly internal rotation.
Mr. Popo this isn’t correct. The piriformis only assists external rotation when the leg is extended. It assists in abduction when the leg is in flexion hence why the twist makes it so intense :)
I have a question. In which leg should we feel the stretch?
for me, i feel the stretch in the butt and hip
dont you put extra pressure at your knee when you have your leg at 90deg.isn't bad for your knee that way?
nick skiadas yes because it forces more rotation. This is why you must use an appropriate progression and build up over time
I’m a marathon runner, and can’t even get into the lunge position.🤷♂️
I need this stretch