This is a modified pigeon pose used in Yoga to open up the hips. It stretches the pyriformis, hip joint, glutes, etc. This stretch is a must for runners with knee pain while running iliotibial band syndrome, patellofemoral problems and running knee pain other running related knee injuries. Not only is this exercise effective it can be done by anyone using a chair or table. Athletes and runners should make this stretch a regular part of their flexibility routine.

How to do a knee bending stretch safely after after common running injuries or knee pain. Great knee flexibility exercise specially for knee pain management and acute knee injury or arthritis. If you have knee stiffness due to swelling, arthritis or guarding after an injury…you want to do a non-weight bearing stretch to improve knee flexibility. This exercise also improves circulation and lubrication of to the knee joint without putting pressure on the joint unlike other weight bearing stretches like squatting, etc.

Stretch out those hamstrings so you can move easier and reduces chances of hamstring injury. In the modern world most people sit for long hours resulting in a tight hamstring which restricts proper movement. Hamstrings are group of three muscles that sit on the back of the thigh. They cross two joints, the hip and the knee…and their function is to bend the knee and extend the hip. Hamstring back pain can increase risk of injury and impairs optimal performance for athletes.

Use your couch for opening up the front hip and leg muscles. This is an advanced stretch technique which targets hip flexor problems, quadriceps and anterior tibialis muscles. Great stretch for runners and athletes or anyone looking to open up the hip from too much sitting and biking.  It's also used for treating back and hip pain after injury or from repetitive strain and poor mechanics.

Here’s an advanced technique for stretching the hip flexors and front hip joint. Using a resistance band to apply an anterior glide to the upper thigh bone adds a super stretch to the the hip flexors and the front hip capsule. Great technique for runners and athletes who are looking to really open up the front hip/hip flexor muscles or prevent pain in knees.  This advanced stretch is also helpful for hip flexor strain treatment specially after the acute symptoms have subsided and you need a stronger stretching technique.