Stretching is often pushed to the side during exercise regimens, but getting in regular flexibility work reduces the risk of injury and improves range of motion. Stretching the glutes is of particular importance, because the long hours typically spent sitting can cause them to become tight. When this happens, they can pull on your pelvis, which in turn affects your posture and can cause lower-back pain. However, with regular stretching, you can keep your glutes flexible and help prevent postural problems.
Complete your glute stretching routine one to two times per day. Before each session, do some walking or other light aerobics for five to 10 minutes to increase body temperature. When your muscles are warmer, you can stretch your muscles further. Your stretching routine can also be completed immediately after your cardio workouts.
Get into a position where you feel mild discomfort and then hold that for 30 to 60 seconds.
Begin your stretching routine with the standing glute stretch. Face an elevated surface like a table. Place one leg up onto the surface so your knee is bent and the outside of your lower leg is resting on the table. Keep your back straight as you bend forward at the waist until you feel a stretch in your glutes and then hold that position. Once you’re finished, switch legs.
Incorporate the lying glute stretch into your stretching workout. Lie on your back on an exercise mat with your knees bent and feet flat on the floor. Cross one leg over the other so the lower leg is resting on the thigh of the other leg. Grip the back of your thigh with both hands and pull your leg toward your chest until you feel a stretch and hold that position. Switch legs.
Finish your stretching session with the seated glute stretch. Sit tall with your knees bent and feet flat on the floor. Cross one leg over the other, resting your forearm atop the opposite leg’s thigh. Keep your back straight as you bend forward at the waist until you feel mild discomfort. Switch legs.