Thread the Needle – Pigeon, Bench

  • HOW: Assume a standing position at a bench, with the bench at a 30 or 45 degree incline. Rotate your hip into maximum external rotation to then prop your shin, knee, and thigh onto the bench with your chest facing the bench Sink forward toward the leg into a hip hinge. Take the opposite side arm to thread under the same side arm for a spine rotation towards the stretching hip. Go until the deepest available range and reverse the motion. 
  • FEEL: You should feel stretching in the outer hip. 
  • COMPENSATION: Avoid side bending during rotation. Avoid letting the shin drop out of a position that is away from a right angle.

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