This is such a classic stretch that many people do, and it can be seen as variation of Pigeon pose from the Yoga traditions, or the Sign of Four from Pilates.
It can also be done lying on the ground and I have also shown it as part of my “Meeting Stretches” but as it’s such a classis here it is on its own. There are times when we are not able to get down onto the floor but feel the need to stretch out this muscle.
At the bottom of the page is a video of me talking your through it.
Equipment
A chair
Steps
- Sit up tall, so you are resting on your sitting bones.
- Cross one leg over the other, so the outside of one ankle is resting on top of the thigh of the other leg, closer to the knee than the groin.
- Allow the knee to drop. I find it helpful to think that the knee drops because the thigh bone is turning at the hip rather than forcing the knee down.
- The other sitting bone shouldn’t be lifting off the chair as this is happening, which can happen if you are pushing the knee directly downwards.
- Be mindful of the knee in this position, as it is strong but the knee ligaments aren’t self-reinforcing as they are when the knee is straight.
- Hold the stretch for at least 30 seconds, as these are big strong (and slightly less sensitive) muscles so they need time to react.
- If you find this is really easy, then roll the pelvis forwards so you lean forwards over your knees. You are rolling towards the front of the sitting bones with a relatively straight back,
- If you find it too hard to cross the leg over, put the foot of the under neath leg further out infront of you.
- Repeat on the other side
Video
Thanks for reading this my lovely Interonauts.
Tim
