Gluteal stretches serve a variety of purposes. If you sit for long periods, gentle stretching of your gluteal muscles can provide relief for sore buttocks. Professional and recreational athletes stretch their gluteal muscles prior to rigorous workouts to prevent sports-related muscle strain. Gluteal exercises also can foster recovery from certain lower back and hamstring injuries. Before stretching your gluteal muscles, walk or jog lightly for 10 minutes to raise your core body temperature and increase your circulation. Resist the temptation to overstretch, avoid bouncing and pull back from any stretch that causes pain.
Knees to Chest
Lie on your back with your legs extended in front of you. Relax your neck, maintain a neutral spine and engage your abdominal muscles as you draw your knees into your chest. Cross your arms and take hold of your legs across the underside of your thighs. Apply gentle pressure to the thighs, pulling them closer to your chest. When you feel tension in your buttocks, hold the stretch for 10 to 15 seconds. Release your grip, then repeat the stretch three to four times.
Seated Twist
Sit on the floor with both legs extended in front of you. Cross your right foot over your left, draw it toward you and rest the sole of the foot on the floor to the left of your left knee. Direct your right knee upward. Align your head with your spine, press your shoulders down and twist your upper body to the right, placing both hands on the floor alongside your right leg for support. Increase the twist of your upper back as you use your left arm to press back gently on your right leg. When you experience mild tension in your buttocks, hold the stretch for 10 to 15 seconds, release, then repeat the stretch three to four times.
Thigh Hold
Lie on your back, resting your calves and heels on the seat of a sturdy chair. Your rear end should be close to the chair, and your thighs should run perpendicular to the floor. Rest your arms on the floor alongside your body. Place your right ankle on your left thigh near the knee joint, rotating your right leg outward at the hip. Grasp the underside of your left thigh and gently pull the thigh toward you. As you draw the thigh toward you, your left foot naturally will follow, but it should remain on the chair. When you experience tension in your buttocks, hold the stretch for 10 to 15 seconds, release and repeat the stretch three to four times before continuing on the second side.
Cross-Legged
Sit on the floor with your knees open to the side and your right leg crossed in front of your left. Round your back over your legs and walk your hands out in front of you. Avoid tensing your neck and shoulders. When you experience light tension in your buttocks, hold for 10 to 15 seconds, return to an upright position, then repeat the stretch three to four times. Cross your left leg in front of your right and repeat on the second side.
References
- NYU Langone Medical Center; Gluteal Strain; Laurie LaRusso
- "The Anatomy of Stretching"; Brad Walker; 2007
- MayoClinic.com; Stretching: Focus on Flexibility; February 2011
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