Modified Pigeon w/1-arm Child's Pose
Modified Pigeon w/1-arm Child's Pose is a unilateral mobility exercise training the hip, shoulder, and thoracic spine across the sagittal and transverse planes, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Sagittal · Transverse
- Equipment
- Bodyweight
- Primary joints
- Hip · Shoulder · Thoracic Spine
Demo video
01
How to perform it
- 1Sit in a modified pigeon position and extend one arm forward into a child's pose position for a combined hip external rotation and lat stretch. This links hip mobility with thoracic and shoulder mobility in one position. Hold and breathe to encourage both the hip and the lat to release.
02
Training profile
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
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