Pigeon and Elevated Pigeon

Demonstration

Prescription: 2 minutes each side.

Explanation

An absolute MUST exercise. This is also a wonderful add-on at the end of the day!
This is an important stretch to open up your hips and your stride. Do on a bed, couch, bench, etc!

Deep Lunge

Demonstration

Prescription: As long as you want!

Explanation

This is a wonderful stretch that is useful for any time of day. Great for pre-runs, mid-day loosener, or end of the day stretch. Honestly, do it whenever you want to loosen your hips!

Hip Extension

Demonstration

Prescription: 2 min each side. Can be done before or after exercise.

Explanation

This is a similar stretch to the couch stretch, but doable anywhere! Like the Couch Stretch this exercise is great to undo all the sitting we do throughout the day as well as restore healthy hip extension (which is huge for fluid running).

Be sure to squeeze your glutes the whole time you’re doing this stretch!

Gut Smash

Demonstration:

Prescription: 2 min each side. Before or after a workout.

Explanation:

These are a great way to work on your abdominals, obliques, hip flexors and especially the hard to reach psoas muscles. This can really help those with low back pain. Remember to breath deeply and rhythmically into any discomfort.

Disclaimer:

While we’ve worked with numerous licensed physical therapists to create content, we are not doctors, nor do we claim to be doctors. These exercises are ones we’ve used on ourselves and our clients throughout the years and have selected our favorite, most effective tools to get the job done! If you’re concerned with any exercises, please reach out to your local physical therapist for further guidance!