# Pigeon Stretch made easy #stayflexy

## Метаданные

- **Канал:** MovementbyDavid
- **YouTube:** https://www.youtube.com/watch?v=nVa-MhzWH48
- **Дата:** 01.05.2026
- **Длительность:** 1:10
- **Просмотры:** 65,302

## Описание

Free ebooks at movementbydavid.com

## Содержание

### [0:00](https://www.youtube.com/watch?v=nVa-MhzWH48) Segment 1 (00:00 - 01:00)

Can you touch your foot to your opposite shoulder? If you can, you are ready to start working on the full pigeon. But if you can't, here's what you can do to work up to it. Just find a nice soft surface to lay down on and cross your ankle over your knee. And what you're going to do is grab your foot and pull it toward you. But instead of letting your butt lift in the air, you're actually going to pull your tailbone all the way down to the ground. And the goal is to feel a stretch in the opposite side hip right here. This is called a figure four stretch. and it sometimes helps people with their back pain or their hip pain, especially if you've just been sitting at a desk all day long. But what if that's too easy? Well, the next step is to do your half pigeon, which is a 90° angle and a 90° angle. And what you're going to do is put your hands on the floor and pull your chest as close to your knee as you possibly can. If you want to make it a bit harder, you can pull your chest towards your foot instead. I don't know if I mentioned this yet, but every stretch you're going to hold for 30 seconds. After a couple sets, go ahead and try again and see if you've made some progress. And eventually, you'll be able to put your foot behind your head. And maybe I'll make a foot behind your head tutorial if you want. Remember, I have some free beginner ebooks if you want to download them. Stay flexy.

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*Источник: https://ekstraktznaniy.ru/video/49337*