Right-Side Tightness · Daily Mobility

Right-Side
Mobility Protocol

Targets — Glute / Piriformis · Hip Flexor · QL

Daily lengthening for the three tissues shortened by long sitting and right-over-left leg crossing. Run top to bottom after your longest sitting block.

Where you’ll feel it — rear view
Vitruvian man, rear view, with right-side QL, gluteus medius and piriformis marked in red chalk
Pigeon & figure-4 → gluteus/piriformis · lunge → hip flexor (front of hip) · side bend → QL.
When
Daily, after a long sit
Hold
60–90s · 2 rounds
Bias
Extra round on the right
Breath
Sink deeper on the exhale
Limit
Stretch, never sharp pain
Order
Top to bottom · I first
Red chalk = where you should feel it Arrow = direction of movement Faint geometry = construction lines only
I.

Cat–Cow

Warm-up · spine + pelvis mobility
Engraving: man on hands and knees, spine rounding upward, red chalk over the lumbar region
  1. Hands under shoulders, knees under hips.
  2. Exhale: round the spine up, tuck chin and tailbone.
  3. Inhale: drop the belly, look up. Alternate slowly.
Primes the tailbone-tuck you’ll need in III. This is a warm-up — easy range, no forcing.
8–10 repsslowboth sides
II.

Pigeon

Right glute / piriformis
Engraving: man in pigeon pose, front leg folded, back leg extended, red chalk over the glute of the folded leg
  1. Right shin angled across the mat, left leg long behind.
  2. Square the hips, flex the front foot.
  3. Fold the chest over the shin — feel the stretch in the right glute.
If the knee hurts, use VI, figure-4 instead — same tissue, knee-safe.
60–90s×2 roundsright-bias
III.

Half-Kneeling Hip Flexor

Right hip flexor / psoas
Engraving: man in a half-kneeling lunge, tall torso, red chalk wrapping the hip joint at the top of the thigh
  1. Right knee down, left foot planted forward.
  2. Squeeze the right glute, tuck the tailbone under.
  3. Only then shift 1–2″ forward — feel the front of the right hip.
The tuck is the whole stretch — skip it and you just arch the low back. Progression: rear foot up on the couch.
60s×2 roundsright-bias
IV.

90 / 90 Hip Switch

Deep rotators — both directions
Engraving: man seated with rear leg folded beneath him, hinging toward the front leg, red chalk over the glute and deep rotators
  1. Front leg bent 90°, rear leg bent 90° out to the side.
  2. Sit tall on both sit bones.
  3. Hinge the chest over the front shin; rotate & switch sides.
Leaning over the front shin stretches external rotation; switching sides loads internal rotation, which pigeon doesn’t reach.
45–60s / sideright-bias
V.

Standing QL Side Bend

Right QL / lateral chain
Engraving: standing man bending sideways, right arm overhead, red chalk on the right waist between ribs and pelvis
  1. Stand tall, feet hip-width.
  2. Right arm overhead; bend the torso to the left.
  3. Push the right hip out to anchor — feel above the right hip bone.
Stay in one plane — any forward lean or rotation and you lose the QL.
30–45sright-bias
VI.

Supine Figure-4

Right glute / piriformis
Engraving: man supine in a figure-4, hands clasped behind the raised thigh, red chalk over the glute and outer hip of the crossed leg
  1. On your back; cross the right ankle over the left thigh.
  2. Clasp behind the left thigh.
  3. Pull toward the chest; keep the right foot flexed.
Gentler alternative to pigeon (II) — no setup, any floor.
60sright-bias