Better Hip Mobility Starts Here: Modified Piriformis & Glute Stretches You Can Do Anywhere
Tight hips are one of the most common issues we see—whether you're sitting for long hours, recovering from injury, or trying to improve your squat, run, or golf swing. And while pigeon pose is a go-to stretch, it doesn’t work for everyone.
That’s why in this video, John shares two accessible modifications to stretch your piriformis and outer glutes without straining your knees or low back.
Why Hip Mobility Matters
Your hips are at the center of how you move, balance, and stabilize. When your piriformis and glute muscles are tight, it can impact:
✔ Your posture and walking pattern
✔ Your lower back and knee health
✔ Your ability to rotate, squat, or hinge properly
Over time, these restrictions create compensations that lead to discomfort or even injury.
2 Easy Ways to Modify Pigeon Pose for a Deeper Stretch
These alternatives make it easier to get into position and actually relax into the stretch—so you get better results without pain.
✅ Option 1: Wall-Supported Piriformis Stretch
Lie on your back near a wall
Cross one ankle over the opposite knee, like a seated figure-four stretch
Gently scoot toward the wall to increase intensity
Focus on your breath: five slow exhales while feeling your ribcage relax
Switch sides and repeat
Why it works:
The wall gives you support so you can fully relax. Exhaling into the stretch helps your ribcage settle and allows for better engagement of your deep stabilizers.
✅ Option 2: Incline Bench Stretch
Place your front knee and ankle along the incline bench, keeping them aligned
Drop your back knee and hinge forward at the waist
Support your hands behind you or on the bench
Again, focus on either five long exhales or a 30–60 second hold
Why it works:
This setup mimics pigeon pose but reduces strain by elevating the stretch. It’s a great option for anyone with knee sensitivity or limited mobility on the floor.
How Often Should You Stretch?
These aren’t warm-ups—these are mobility-focused stretches meant to be done when your body is calm. Try them:
✔ At the end of your workout
✔ Before bed
✔ Or as part of a daily recovery routine
Focus on consistent breathwork and controlled movement—these are small changes that can have a big impact over time.
Watch the full video below to follow along with John’s cues.
If pigeon pose hasn’t worked for you, one of these alternatives might be the missing link to finally unlocking your hip mobility.
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