Butt Fact: To develop your glutes, you should do a wide range of whole body and targeted exercises that hit all the gluteal muscle fibers.
The Pigeon Pose is another great stretch from the yoga playbook. It’s a pose you can settle into for minutes at a time to slowly stretch your hips in a gentle way. It also stretches the hip flexors located on the front of the hips.
- Arrange your body on a mat with your right leg stretched behind you.
- Bring your left knee toward your upper body and bend it with your left foot pointing toward the right.
- Keep the top of your right foot in a downward position.
- Lean forward until you feel the stretch in your hip.
- I like to lean all the way forward until my head is on the floor and just rest while my hips gently stretch.
- Switch sides and repeat.
When I tried doing yoga once upon a time, I had trouble doing the pigeon pose and also was in great pain from simply sitting in a crossed leg position. There was no way on this earth I could do a full lotus pose. (I still can’t do it, either.) I didn’t realize it at the time, but the problem was my hips were tight. Doing daily stretching for rehab has helped loosen me up, and I’ll keep doing the stretching even after rehab is done.