A Dynamic Hip Stretch to Fight Pain and Improve Running

James Dunne

United Kingdom

Running, Injury rehabilitation, Triathlon


James Dunne, founder of Kinetic Revolution, is a running coach. He specialises in identifying and correcting dysfunctional movement patterns that impair efficiency in endurance athletes.


In this video, James demonstrates a simple stretch that alleviates problems related to a tight piriformis. Long periods of inactivity or misuse, such as when you are sitting, can cause this muscle to tighten.


Unfortunately, a lot of people, including runners, spend the work day sitting, which can lead to pain and stiffness from the lower back all the way down to the ankle. To combat this and improve both your quality of life and your running, try the dynamic pigeon pose.


  1. From a kneeling position, pull one foot in front of your body to the opposite side, keeping your hips facing forward.
  2. Keep your chest tall and place both hands on the ground outside of your knees.
  3. Sink your hips, trying to lower your pelvis as close to the floor as possible. Place your elbows and forearms on the ground. Hold this position to get a deeper stretch.
  4. Walk your hands from side to side. You can do this while keeping your torso upright or low to the ground.


By turning the pigeon stretch into a more dynamic exercise, you target your muscles from various angles. Do this stretch regularly to see improvements in your performance and wellbeing.


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