Roll Pigeon Stretch (female)

Roll Pigeon Stretch (female) कैसे करें

1. 1

   Set up for Roll Pigeon Stretch: you need only a foam roller and enough floor space.

2. 2

   Ease into the stretch slowly until you feel mild tension in glutes.

3. 3

   Hold the position and breathe deeply, relaxing a little more with each exhale.

4. 4

   Hold for 20 to 30 seconds per side, keeping the rest of your body relaxed.

5. 5

   Avoid bouncing or forcing the range — back off if you feel sharp pain.