The Pigeon Pose is a regularly practice hip stretch to improve hip flexibility and mobility. It is an extremely effective stretch but if you are too aggressive with the stretch initially, the Pigeon Pose may result in injury. Many of the injuries that we have seen from practicing the Pigeon Pose are to the lower back and hip. It is easy to over do this hip stretch due to the leg being anchored in the ground with the body weight directly above the hip. This gives plenty of leverage to perform a deep hip stretch but again, makes it easy to over due it. Performing the pigeon pose can help singificanlty with conditions such as piriformis syndrome, low back pain, IT band syndrome, and bursitis.
To be clear, the Pigeon Pose is not the culprit here; it is an excellent stretch. It just needs to be eased into over a period of weeks and months with consistent practice. The modification above allows each person to fine tune the Pigeon Pose to their current level of flexibility. Take the stretch to a mild to moderate stretch and hold. Over time, work on getting into the full pose once your body allows for it.
Performing the Pigeon pose safely can help with various conditions such as IT band syndrome, hip bursitis, Low back pain, knee pain, to name a few. Pigeon pose also helps with piriformis syndrome where the tight piriformis muscles compresses the sciatic nerve resulting in leg pain. It is an excellent hip stretch to help with mobility deficits from strength training, running, cycling, and sitting for long periods of time.
If you are currently dealing with an injury and are looking for guidance, please schedule with our Sports Chiropractors at Peak Form Health Center. We are conveniently located in Mission Valley, San Diego near La Jolla, Point Loma, Scripps Ranch, Poway, and Kensington!
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