Pigeon Pose: Glute and Hip Stretch

Hello lovely readers,

I want to share a step-by-step version of another one of my favourite stretches and yoga pose! The pigeon pose is an excellent way to get some release through tight glutes and hips. I am warning you that it does hurt (for me at least!), but it is totally worth it to get a deep stretch.

Step 1:

 Start in downward dog for as long as you like!

 Step 2:

Swing your right leg up and hold for a few seconds. Prepare to swing this leg forward.

 Step 3:

Swing your right leg forward. IMPORTANT: make sure your RIGHT KNEE is OUTSIDE your RIGHT WRIST. Feel free to adjust your foot until you find a comfortable position. The two pictures below show how this position should look from both sides. Get comfy and move right into the next step.

Step 4:

Slowly walk your body forward and place your elbows on the ground. OPTION: you can continue to stretch and lay your arms down flat, with your head nearing the ground (if you're super flexible). Hold for 20-30 seconds.

Step 5: OPTIONAL

Keeping your right hand on the ground, lift your body, take your left arm, and grab your left leg, keeping your left knee on the ground. This really increases the stretch! Hold for 20 seconds.

Step 6: OPTIONAL

Lift your right hand to meet your left to have both hands grabbing your left foot. You'll get a reeeeeaaaalllllly deep stretch and your balance will most definitely be tested! Hold for 20 seconds.

Step 7: REPEAT on the other side!

Video: Lying Down Quad Stretch

So I'm super excited...this is my FIRST REAL VIDEO (yes less than 20 seconds). Thanks to my sister for patiently filming in the chilly weather. I hope this is helpful in showcasing the stretch. I know the music is super cheesy but maybe better than just hearing the wind? 

Lying Down Quad Stretch

Hello lovely readers,

The lying down quad stretch is one of my favourite post-running stretches, not only for my quads but hips as well. Here's a step-by-step guide for stretching your right side (forgive any pained expressions. It was sunny!):

 Step 1: Start in a seated position with your knees bent

 

                                                                
Step 2: Grab your right ankle with your right hand as your left knee bends to the left

 Step three: Slowly lean back on your elbows. You should now feel the stretch through your right quad and right hip flexor. Hold for about 10 seconds.

                                                                         

Step 4 (Optional): For an even deeper stretch lay all the way down on your back. Hold for about 10 seconds.

 

Repeat on the other side!

*I'll be posting a video of this move shortly done with the left leg*

Hip Flexors: Stretch 2

Alright, so I'd like to present you with another one of my favourite hip flexor stretch. I find this one super effective, shows me how tight my hips really are, and really helps me stretch it out. 

This is basically a variation of the lunge where you'll get an awesome stretch down the front of your leg.

How to: 
1. Start in a kneeling position with one leg in front of you with your thigh parallel to the ground and your knee and ankle aligned. 
2. Have your other leg stretch out behind you with your knee bent and on the ground. 
3. Roll your shoulders down and shoulder blades back with your hands on your hips. 
4. Finally tuck your butt under and push your torso forward. 

You will feel the stretch down the flexor of your leg which is along the ground. Hold for 30-45 seconds and repeat on the other side!

Hip Flexors: Stretch 1

Hey guys,

I wanted to apologize for not starting all this hip stuff sooner...October has been a crazy month and I will definitely be continuing this into November! Another reason it's taken so long is that I really want to demonstrate certain moves that Google hasn't satisfactorily found for me. Expect those later!

So the first really great and super easy stretch is simply the bridge...

How to: lie on the floor with your feet hip width apart and knees bent. Place your hands by your sides, or alternatively, under your back in a fist, with your shoulder blades rolling inwards. Raise your hips until you feel a comfortable stretch (generally when you create a flat plane from your core to knees). Hold for 30 seconds, and repeat until you  feel like you've had a satisfactory stretch!

A plus: this move helps tone your glutes while stretching out your hip flexors.

Happy stretching!

- Kirren

Hip Series Coming Soon!

Hey guys!

So do any of my lovely readers have tight hip flexors like me? Sitting for even an hour cause you AGONY? Constantly trying to stretch out your hips? Your pain is normally down the front of your hips NOT the side?

If you answered yes to any of these a) I feel your pain, and b) I am going to address this issue and hopefully come up with a permanent solution. 

I know I experience this partly due to running- a constant forward motion activity easily puts strain on your flexors. This pain sometimes goes hand in hand with IT band pain, which you can feel down the outside of your knees and lower back.

It is absolutely essential to warm up and do dynamic stretches before you workout. Afterwards it is super important you stretch it out to minimize pain.

While stretching can help reduce this pain, why wouldn't we try and avoid it in the first place?! You can get away from constant pain by strengthening your flexors, and this is my long-term goal. 

Stay posted for different stretches and exercises I'll be bringing to you this month to help your hips!

Happy October Readers