10/28/2025
Dealing with pain in your back and hips? Tired of feeling stiff and sore after a long workday?
In this week's wellness tip, Johni Fraykor, Rockwell’s medical massage therapist, will demonstrate how to perform the Half Pigeon Stretch, a simple stretch that can be done at home or work to relieve your back and hip pain and increase your flexibility!
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On the Mat:
• Step 1: Stand with your feet shoulder-width apart, then inhale and life your arms towards the ceiling.
• Step 2: Exhale and fold forward with your hands towards the mat.
• Step 3: Inhale and come half up, then exhale and place your hands on the mat and “walk” into the downward-dog position.
• Step 4: Inhale and bring the right leg up, then exhale and bring your right leg forward and bend it in front of you, leaving the straight left leg positioned behind you.
• Step 5: Look up and inhale, then exhale and fold down to rest your head upon your crossed arms.
• Step 6: Repeat this exercise 1-2 times on each side, holding the position for 5-10 breaths per side.
For the Chair:
• Step 1: Cross your right foot onto your left knee.
• Step 2: Inhale, then exhale and fold down as far as you are comfortable, keeping your neck level and focusing on the floor.
• Step 3: Hold for about a minute, then inhale and straighten up and exhaling as you bring your foot down.
• Step 4: Repeat this exercise 1-2 times on each side.
