1. Butterfly
Tight tush? Thank your gluteals. The gluteals are three muscles that make up your buttocks and include the gluteus maximus, gluteus medius and gluteus minimus. All three gluteal muscles move the hip. If you move your hips, the glutes are engaged. Try out the butterfly and stretch those glutes.
Sit on the floor with a straight back. Bend your knees. Lower your knees to the ground and place the soles of your feet together. Place your right hand around your right ankle and your left hand around your left ankle. Try to lower your knees as close to the ground as possible. When you feel a gentle stretch, hold for 30 to 60 seconds. If you feel pain, stop immediately. Repeat.
2. Opposite arm, Opposite leg
Suffering from back pain? Your butt might be the cause. Studies prove that inflexible muscles, including the gluteals and hamstrings, are linked to lower back pain. How can you prevent this common problem? Simple. Just stretch.
Sit on the ground with your legs outstretched in front of you. Bend your right leg and place your right heel outside and above your left knee. Raise your left arm. Reach across your body and place the upper portion or triceps of your left arm against the outside of your right knee. You should feel a gentle stretch in your right gluteal. Stop if you feel pain. Hold for 30 to 60 seconds. Switch sides and repeat.
3. Lie Down leg Pull
Still skimping on stretching? Stretching regularly not only prevents injuries, but it also increases blood flow, reduces tension, increases energy, increases range of motion at the joints and increases blood flow. Why skip it when it's brimming with benefits?
Lie on your back. Bend your legs and bring your knees towards your head. Cross your right leg over your left leg. Rest your right ankle on your bent left knee. Grab the back of your left thigh and gently bring it towards you. You should feel a gentle stretch in your glutes. Stop immediately, if you feel pain. Hold for 30 to 60 seconds. Switch legs and repeat.
4. Upside Down Four
What's easy, free, and doesn't require equipment to complete? Flexibility training, of course. Try out this glutes stretch.
Lie on your back with outstretched legs and arms. Bend your right knee towards your chest. Use your left arm to move your knee to the left side of your body and towards the ground. Keep your shoulders on the ground. Extend your right arm in a 90-degree angle from your body. You should feel a gentle stretch in your right glute. Keep your right knee as close to your head as possible to stretch the glutes. Stop if you feel pain. Hold for 30 to 60 seconds. Switch legs and repeat.
Member Comments