Long-distance running has been a part of my life for two decades, and I've discovered my preferred stretch for loosening up tight hips.
The pigeon stretch, a yoga pose popularly known as "Pigeon Pose," has been recommended by Jenni Tardiff, a master trainer at The Gym Group, as an effective way to improve hip mobility in runners. This stretch can help alleviate tight hips, a common issue among runners, and enhance their running form.
Running can cause the hip flexors, the muscles at the front of the hip joint, to become chronically shortened and tight. This tightness can be exacerbated by long periods of sitting, a common occurrence for many runners. The pigeon stretch, therefore, serves as a recommended remedy for tight hips in runners.
To perform the pigeon stretch, start on your hands and knees on a mat. Bring your right knee towards your right hand, place your right foot towards your left hand, extend your left leg behind you, lower your hips, and hold the stretch for 10-30 seconds at a time on each side.
Keeping your chest lifted during the pigeon stretch can help feel more of a stretch in the hip flexor. Alternatively, lowering onto forearms or stretching arms out on the floor can help feel it more in the glutes and lower back. If the pigeon stretch hurts the knee, it might indicate that the hips are too tight to allow the legs to move into the correct position.
The pigeon stretch can release tension in the hip flexors and increase the range of movement within the hips. It can also help release tightness in the glutes, which can improve running form by allowing for better knee drive.
If the glutes are tight, it can reduce the range of movement within the hips and prevent driving the knees up while running. Dynamic stretches are recommended for pre-run drills, but the pigeon stretch should be performed after a run, not just before.
As an alternative to the pigeon stretch, a figure four stretch can be performed either seated or lying down. The 90/90 stretch can also be used to open up the hips as an alternative to the pigeon stretch. Doing the pigeon stretch three or four times a week should make a noticeable difference.
Remember, it's important to have some degree of flexibility in the hips and glutes to perform the pigeon stretch. If you're new to stretching or have any concerns, it's always a good idea to consult with a healthcare professional or a fitness expert before starting a new exercise routine.
In conclusion, the pigeon stretch is a beneficial exercise for runners looking to improve their hip mobility and running form. By incorporating this stretch into their routine, runners can potentially reduce the risk of injuries and enhance their overall performance.
