💡 How to follow: A Yomiuri Giants player's pre-work field routine — open the posterior chain with a downward-dog pike, then hit the glutes and hip flexors with pigeon. Great as a warm-up before training or a cooldown after sitting all day.
1
Downward-Dog Pike Stretch
Hamstrings · Calves · Shoulders
Hold 20–40s, or pulse gently 5–10 reps.
- From a standing pike, plant both hands on the turf and walk out until your body forms an inverted V
- Push through the palms, lift the hips high, and let the head hang toward the feet
- Keep the knees nearly straight (slight bend is fine) and press the heels toward the ground
- Breathe and soften — the stretch lives in the hamstrings, calves, and lats
2
Pigeon Pose
Glutes · Hip Flexors · External Rotation
Hold 30–60s per side; switch legs.
- From all fours, bring one knee forward and place the shin angled across the turf
- Extend the back leg straight behind you, toes on the ground
- Keep the hips square and the torso tall, hands planted for support
- Walk the front foot in for a deeper stretch, or fold forward over the front leg