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Elevated Pigeon

seated pigeon

  • While sitting in a chair, keeping one foot flat on the floor, bend your other leg and place your ankle on top of your bent knee so that your legs form a “4” shape.
  • Place your hands on your bent leg, lean forward slightly, and rotate toward your left side, then toward your right side.
  • Continue alternating between the two positions, rotating left and right, for two minutes or as long as possible.
  • Repeat on the opposite side.

Kneeling Isometric

kneeling isometric

  • Kneel on the floor with your right leg at a 90-degree angle and your left knee on the floor behind you. Maintain an upright torso and place your hands on your right knee.
  • Squeeze the right side of your butt and move your right knee forward as far as you can — it won’t go far with your butt squeezed — and hold the position.
  • Keep your butt engaged as you breathe — five slow inhales, five slow exhales — for one minute. Make sure you keep the working side of your butt engaged for the entire minute.
  • Repeat on the opposite side.

Sitting for long periods might be common, but it can undermine your health. Learn more at “The Vital Role Standing — Versus Sitting — Plays in Your Health,” from which this piece was excerpted.

Kelly Starrett, DPT, and Juliet Starrett

Kelly Starrett, DPT, is a physical therapist and the coauthor of Built to Move, Becoming a Supple Leopard, Ready to Run, and Deskbound. He is also the cofounder of The Ready State, which offers daily guided mobility training and other resources to help athletes stay pain-free. Juliet Starrett is the coauthor of Built to Move and Deskbound, and cofounder and CEO of The Ready State.

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