My Favourite Stretch – The Elevated Pigeon Pose

Do you suffer from lower back pain? Sciatica?  Or how about an imbalance in the hips, by possibly a tight periformis?

I’ve always used the word “checking”, not stretching, to determine if my muscles (and tendons) are ready for racing. Or high intensity sprinting in practice.

If I “check” and I am still “tight”, then I do more warm-up or mobility exercises.

The Elevated Pigeon Stretch

Here is a photo of me using the steeplechase barrier (set to 36 inches) with the shin resting on the barrier.  (Regular hurdles are too flimsy!)

I do twist a bit side-to-side with my upper body, and I can back up the leg on the ground for a better stretch.

Here, I stretch my hip flexors, periformis, glutes, and hamstrings… just to name a few.

READ Strengthen your Hip Flexors and The Psoas Major Muscle: the Forgotten Hip Flexor

How long you hold the pose is up to you, but I hold it anywhere from 20-60 seconds each leg.

What you don’t see is if I put my LEFT leg on the barrier, there is a tightness that prevents me from touching steeplechase barrier with my shin.  It’s about a 6 inch differential when I’m cold, but after a good warm-up, both hips and glutes have equal range of mobility. (No, I don’t have a massage therapist and table at every practice or race)

The differential was caused by a track collision with a jogger back in 1998, and I never fully recovered.

Video on the Elevated Pigeon Stretch

Here is a good explanation of this stretch from Men’s Health.

Lying Elevated Pigeon Pose

If you don’t have a steeplechase barrier or low box, you can always do this on the floor.  I personally don’t like this, until I am quite warmed-up.

Photo Credits: DailyMail.co.uk

I’ve always felt hip strength and mobility is one of the secrets to faster sprinting.