pigeon pose

Benefits of the pigeon pose

The pigeon pose is one of my favourite stretches!

I call it a ‘keystone stretch’ because the pigeon pose helps to unlock so many things. The stretch primarily targets the glutes and the piriformis, but it will also be helping some of the deep rotators of the hip. Some of these muscles have connective tissue attachments to the lower lumbar ligaments and to something called the ‘thoracolumbar fascia’ which spans from the pelvis to the thorax.

So you can see why I call it a keystone stretch! Loosening the back of the hip and pelvis really can have a huge impact on the rest of the body. (For the anatomy geeks among you, check out the muscles of the hip here.)

How to do the pigeon pose

We call it a ‘pose’, but really I don’t think of it that way. I prefer to think of it as a framework to help explore my body through movement.

Here are some of the little nuances and tricks I use to engage with the tissues a bit more and to find the bits that need the stretch the most.

I often recommend the pigeon pose to help unlock a stiff lower back, tight hips, or if someone is either very active with exercise, or very sedentary with lots of sitting.

The stretch can be fairly intense, so it is not always recommended if you are in acute pain and it is best to check with your osteopath to see if it is right for you. Always follow the principle that a stretch should feel ‘nice’. If it becomes sore, stop until you get to see your health professional.

You can find out more about how we treat back pain here and hip pain here.

If you want to see how the pigeon pose might fit into a complete hip stretching routine, have a look at this video.

groin strain treatment

What is a groin strain?

We know that having a groin strain is incredibly frustrating. It is an injury to the adductor muscles and tendons, which are along the inside of your thigh.

Groin strains are common in sports that require a sudden change in movement or direction, kicking, twisting.

However a groin strain can also occur during a day-to-day activity if the groin muscles are stressed.


Symptoms of a groin strain:

  • Localised sharp pain with tenderness in the inner thigh and groin
  • Bruising and swelling may be present but not always
  • Pain with bringing the legs together
  • Pain with bringing your knees up and walking up the stairs


3 Tips for managing your groin strain:


Tip #1: Ice the groin soon after the injury

Within 48 hours of a groin strain, Ice!

Wrap an ice pack in a tea towel and place it on the painful area for about 10 minutes and repeat this every few hours for the first two days after the injury.

Tip #2: Keep moving to help the groin muscle

Move Move Move…but gently

Gently move your hips as often as you can and as pain allows.

Here is a simple stretch routine that may help. If you are in acute pain, only stretch to about 70% stretch and use gentle movement to the muscle – don’t force it 🙂

Tip #3: See an osteopath 🙂

Seek help! Since there are 3 degrees to a strain, it is important to get a professional diagnosis if your pain persists. A diagnosis is necessary to determine how serious the injury may be and a medical professional can rule out other serious causes of groin pain.

It will also help you understand why your problem occurred and help prevent it from happening again.

Give us a call on 01245 522360 or book online for appointment with one of our osteopaths who can help with assessing, diagnosing, treating and advising you.