Personal Training Notes
The stretches my trainer wants me doing as often as possible, with a timer that talks me through them and drawings for remembering the form.
From my trainer
“As often as possible: 3 × 30 seconds of the pigeon stretch and 3 × 30 seconds of the seated hamstring stretch. The more the better!”
- Pigeon stretch3 × 30s each side
- Seated hamstring stretch3 × 30s each side
The timer beeps and speaks each change and keeps your screen awake. Sessions are saved in this browser only.
Pigeon stretch
Opens the outer hip and glute of the front leg, and the hip flexor of the back leg.
From the side
From above, torso hidden
Tap a cue to see it on the drawing.
Feel it deep in the outer hip and glute of the front leg. Never in the knee.
If the front knee complains, swap in a figure-4 on your back: lie down, cross one ankle over the other knee, and pull that thigh toward your chest. It works the same hip without loading the knee.
Seated hamstring stretch
Lengthens the back of the thigh.
From the side
Tap a cue to see it on the drawing. The timer follows the One leg / Both legs choice.
Feel it along the back of the thigh. A pull behind the knee means ease off a little.
Ease in and hold still. No bouncing. Breathe slowly and let each exhale take you a little deeper.
These are notes from my own training, not advice for yours. Stretch to mild tension, never pain.
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