Delt Pigeon Raise

Exercise Name: Pigeon-Delt Raise Hips

Equipment: None required

Instructions:

1. Starting Position:

   • Begin in a kneeling position on the floor.

   • Bring your right knee forward and place it behind your right wrist, ensuring your shin is angled towards your left hip.

   • Extend your left leg straight back behind you, keeping your toes pointing down.

2. Upper Body Alignment:

   • Maintain a tall spine and engage your core.

   • Place your hands on the floor in front of you for support, or rest them on your hips.

3. Movement:

   • From this position, lean forward gently, allowing your hips to sink towards the floor. This will enhance the stretch in your right hip and glute.

   • While maintaining this position, lift your left arm upwards towards the ceiling, keeping your shoulder down and away from your ear.

   • Extend your left arm reaching over your head to increase the stretch on your side and shoulder.

4. Breathing:

   • Inhale deeply as you extend your arm.

   • Hold the position for 20-30 seconds, breathing deeply and letting your body relax into the stretch.

5. Return to Starting Position:

   • Slowly lower your left arm and return to the starting kneeling position.

   • Switch sides and repeat with your left knee forward and your right leg extended back.

6. Repetitions:

   • Perform 2-3 sets on each side, focusing on maintaining proper form and breathing throughout the exercise.

Tips:

• Ensure you do not feel any pain in your knees; adjust your positioning if necessary.

• Modify the stretch by using a cushion or yoga block under your hip for additional support if needed.

• Keep your movements slow and controlled for better results and injury prevention.