Incline Reverse Pigeon

INCLINE REVERSE PIGEON

The incline reverse pigeon is a stretch for increasing internal rotation of the hip. This movement requires an exercise bench that can be set up in a 30 to 45 degree incline. Rotate your hip internally and place your shin on the inclined bench so that the knee is elevated relative to your foot. Have the other leg supporting your bodyweight behind you. Drop the hip towards the ground and use your hands to support your body. Keep the spine neutral to isolate the stretch to the hips. You may hinge forwards at the hips while maintaining a neutral spine to deepen the stretch. Take 3-5 deep breaths or hold for 20-30 seconds and switch sides.

Structures involved:

• Hip capsule

• tensor fascia latae (TFL)

• hip adductors

  • adductor magnus

  • adductor longus

• sartorius

Related Conditions:

• Hip Impingement

• Greater Trochanteric Pain Syndrome

• External Snapping Hip Syndrome

• SIJ Syndrome

• Glute Amnesia

• pes anserine bursitis

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