One of the most used muscle groups in the human body are found in the hip and gluteal region. Healthy muscles in this area extend the legs during running and walking, as well as keep the body balanced while sitting. According to the Aurora Healthcare, hip and gluteal injuries can be caused by overexertion of muscles and highly intense sports.
Iliotibial Band Standing Stretch
Lenox Hill Hospital's Nicholas Institute of Sports Medicine and Athletic Trauma in New York City recommends a series of stretches to treat iliotibial band friction syndrome. This connective tissue connects the pelvis and upper and lower legs, and covers the buttocks. Start by standing straight with your feet flat on the ground. Take your right foot and step to your left, crossing over the other foot. Lean to your right side until you feel a pull. Hold the position, release it and then repeat with the other side.
Iliotibial Band Laying Stretch
NISMAT suggests a pair of stretches to be done while laying flat. First, lie on your back with your arms to your sides. Lift your right leg and stretch it over your lap. Place your left hand on the right knee to aid the stretch, while keeping your shoulders flat. Hold the stretch, release it and repeat on the opposite side.
The second stretch begins in the same position. Lift your leg and bend your knee toward your chest. Clasp your hands where the knee bends and pull your leg to your chest, eventually stretching it to the shoulder of the opposite side. Hold the stretch, release and repeat on the other side.
Gluteal Stretch
The SportsInjuryClinic.net recommends this stretch as a means of reducing gluteal tightness. Sit on the floor with one leg in front of you and one behind you. Bend the leg in front of you so that your knee is pointing out, then lean forward towards the bent knee until you feel the muscle stretch. Hold it for 10 to 30 seconds, release and then repeat with the opposite leg.
Stretching the Gluteus Maximus
The gluteus maximus is the major muscle composing the human buttocks. The SportsInjuryClinic.net reports that stretching this region can relieve pain and pressure on the sciatic nerve. When the nerve becomes compressed or inflamed, it leads to shooting pains and/or numbness extending from the back to the legs. Proper stretching of this muscle involves lying flat on your back and pulling a bent knee from the top of the knee towards the shoulder on the opposite side. Hold the stretch for 10 to 30 seconds, release and repeat with the other leg.
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