The buttocks, which include the gluteus maximus, gluteus medius and gluteus minimus muscles, are located behind your hip joints. The first of these muscles facilitates hip extension, and the other two produce hip abduction, which occurs when you spread your legs apart. Stretching the buttocks requires lengthening the gluteal muscles by moving through the opposite ranges of motion. You can perform several buttock stretches while lying on your back.
The Benefits of Stretching
The benefits of stretching the buttocks include increased flexibility, or range of motion, and the possibility for injury prevention, says Roger Earle and Thomas Baechle, authors of "NSCA's Essentials of Personal Training." The role of stretching for injury prevention is questionable, however, according to a 2004 Associated Press article, citing a report published in "Medicine and Science in Sports and Exercise." Increasing your flexibility may help the gluteal muscles function effectively, potentially improving your movement performance. Avoid forcing any stretch too far, however, because doing so may actually cause an injury.
Static Stretches
Static stretches that target the buttocks involve lengthening the gluteal muscles until you feel gentle tension, and then holding that position for an extended period of time -- usually 10 to 30 seconds. Breathe normally as you perform each exercise, deepening the stretch slightly with each exhalation. The knee-to-chest stretch, which involves flexing your hips by pulling one knee at a time or both knees toward your chest, is an example of a static stretch for the gluteus maximus. The lying crossover stretch targets the other two gluteal muscles: Lie on your back with your legs extended, then cross one leg at a time over your waist while keeping your shoulder blades on the floor.
Dynamic Stretches
Dynamic stretches for the buttocks require lengthening the gluteal muscles repeatedly over a period of 10 to 30 seconds instead of holding the stretched position. These mimic daily activities that involve the buttocks -- such as sitting down, standing up and walking -- more closely than static stretches. You can turn the knee-to-chest stretch into a dynamic exercise, for example, by repeatedly pulling your knee to your chest, holding the stretch briefly and returning to the starting position. You can do the same for any lying stretch that targets the hip abductors as well.
PNF Stretches
Proprioceptive neuromuscular facilitation, or PNF, stretches include a static stretch period, followed by a brief isometric contraction against an external force -- often applied by a partner -- followed by another static stretch period. These may be preferable to static and dynamic stretches for increasing range of motion, according to Earle and Baechle, because they emphasize muscle relaxation following the isometric-contraction phase. The PNF lying glute stretch is one example: Lie on your back and flex one knee, crossing your lower leg over the opposite thigh, and have a partner press your knee toward your chest until you feel light tension. Hold this position for 10 seconds, then press your leg into his hands for six seconds. Finally, relax your muscles and let your partner deepen the stretch slowly.
References
- "Basic Biomechanics"; Susan J. Hall; 2007
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
- MSNBC: Stretching Doesn't Prevent Injuries
- ExRx.net: Lying Crossover Stretch
- ExRx.net: PNF Lying Glute Stretch
