Stretching your buttocks and outer thighs alleviates tightness and tension associated with prolonged exercise and poor posture. You can perform isolated stretches that focus on one muscle group or integrated stretches that combines your buttocks and outer thighs with other muscle groups and joints, advises the National Academy of Sports Medicine. You can perform these exercises several times daily.
Supine Hip Stretch
This exercise stretches your buttocks without placing additional stress upon your spine. Lie on the ground on your back with your arms out to your sides. Put both feet on top of a wall, and keep your knees and feet about hip-width apart. Cross your right ankle over your left thigh near your knee. Exhale and gently push your knee toward the wall. You should feel a stretch in your right buttock. Hold this stretch for five or six deep breaths. Perform two sets of stretches per hip. If one side feels tighter, perform one extra set on the tighter hip.
Supine Hip and Spine Twist
This exercise stretches your buttocks, lower back and the upper part of your outer thigh without placing stress upon your spine. Lie on the ground on your back with your arms out to your sides. Put your feet on the ground and keep your knees about hip-width apart. Cross your right ankle over your left thigh near your knee. Exhale and turn your pelvis to your left, lowering your outer left knee and right foot to the ground. Keep your right arm and shoulder on the ground. You should feel a stretch in your right buttock, lower back, and right outer thigh near the hip joint. Hold the stretch for six to eight deep breaths. Repeat the stretch on the opposite side.
Standing Tabletop Stretch
This stretch is similar to the first exercise, except that you must stability your hip and upper body as you stretch. Put your outer right thigh and lower leg on top of a table or stable platform that is about as high as your hip. Keep your right leg bent, and tighten your left buttock to support yourself. Put your hands on your knee and shin for balance. Exhale slowly and lean your torso forward slightly to increase the stretch. Hold the stretch for five to six deep breaths. Do not round your shoulder or back. With each exhalation, bend forward more slightly. Perform two sets of stretches on each hip.
IT Band SMR
Self-myofascial release, or SMR, is a self-massage technique that breaks apart tissue adhesions in your muscles and joints by using a foam roller, massage stick, or your own fingers and thumbs. To perform SMR on your IT band, put a foam roller on the ground, and lay your outer left hip on top of the roller. Cross you right foot over your left leg as you keep your left leg straight. Prop your upper body up with your left elbow and your right hand. Gradually roll down your outer thigh toward your knee. When you feel a tender spot, hold that spot and breathe deeply until the pain subsides. Repeat the exercise on the opposite leg.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Pain-Free Program"; Anthony Carey; 2005
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