In partnership with
STILL IN MOTION
Because slowing down isn’t in the plan.
TUESDAY DEEP DIVE: THE STRETCH
Sunday’s issue introduced the Modified Pigeon Pose. Today we provide three levels: a seated chair version, Sunday’s floor version with key refinements, and an advanced variation that adds traction to address the mechanical component of capsular restriction.
Men, Say Goodbye to Eyebags, Dark Spots & Wrinkles
Particle Face Cream is a 6-in-1 formula engineered specifically for men's skin. It reduces eye bags, dark spots, and wrinkles, restores firmness, hydrates deeply, and revives dull tone. Multiple premium anti-aging ingredients, clinically researched, built into one product that actually fits your routine.
Over 1,000,000 men have added Particle to their daily routine. Easy, effective, and worth the two minutes. Try it risk-free with a 30-day money-back guarantee.
VARIATION 1: SEATED FIGURE-4 WITH FORWARD HINGE (CHAIR, MOST ACCESSIBLE)
Best for: People who cannot kneel or lower to the floor, those with knee issues that make the pigeon position uncomfortable, or as a desk and office mobility option throughout the day.
How to do it:
Sit tall at the edge of a firm chair, feet flat on the floor
Cross the right ankle over the left knee, forming a figure-4
Keeping the spine long, hinge forward slowly from the hips until you feel a stretch deep in the right hip and glute
The hinge comes from the hip, not by rounding the lower back
Hold 60 to 90 seconds, then switch sides — 2 rounds each side
The forward hinge component is what targets the posterior hip capsule specifically rather than just the piriformis. The more upright you sit, the less capsular mobilization occurs.
VARIATION 2: MODIFIED PIGEON POSE (INTERMEDIATE, FLOOR)
This is Sunday’s featured stretch. Key refinements that maximize capsular effect:
The angle of the front shin matters: a shin more parallel to the front of the mat (foot closer to the opposite hip) reduces the external rotation demand and is the correct starting position; a more perpendicular shin increases demand as mobility improves
The yoga block under the hip is not a concession — it is correct technique. An unsupported hip that drops to one side has compensated out of the stretch position
Active component: once settled, gently try to drag the front heel toward the back knee using the hip external rotators, without actually moving it. This contract-relax technique consistently produces 10 to 20 percent greater range of motion than passive holding alone
Hold total 90 seconds to 2 minutes each side
VARIATION 3: PIGEON WITH FEMORAL HEAD TRACTION (ADVANCED)
Best for: People who have mastered the standard pigeon and want to add a traction component to address the mechanical aspect of capsular restriction rather than just the posterior muscular tightness.
How to do it:
Set up in the standard pigeon position
Loop a long resistance band around the upper thigh of the front leg, anchoring it to a heavy piece of furniture at floor level
Position so the band pulls the femoral head slightly laterally out of the acetabulum — a gentle traction sensation at the hip joint, not pain
Hold the pigeon position for 90 seconds to 2 minutes while the band maintains traction
What traction adds: capsular restriction is partly mechanical — the capsule has adhered in a shortened position. Sustained gentle traction creates joint space that allows the capsule to lengthen rather than simply compressing it from the outside. This is the principle behind hip mobilization in manual physical therapy, adapted for home use.
Stop These 6 Lash Mistakes
Thinner lashes after 50 aren’t “just aging”
It is also the way you're taking care of them...expired mascara, waterproof formulas, heated curlers, harsh preservatives, and more.
This page breaks down 6 things to stop today + what to use instead for lift without irritation. Read the lash tips.
COMING UP
Thursday expands the lateral hip strength picture with all three progressions: the clamshell, the lateral band walk from Sunday, and the monster walk pattern that combines abductor and external rotator loading through diagonal movement.
Still moving forward,
— The SIM60 Team
simsixty.com · Educational content only. Not medical advice.
