glute stretches

Ankle On The Knee

EXECUTION

• From a lying position, bend your knees and keep your feet on the floor.
• Place your ankle of one foot on your opposite knee.
• Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest. Relax your neck and shoulders. Hold for 10-20 seconds and then switch sides.

Knee Across The Body

EXECUTION

• Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.)
• Place your left arm comfortably beside you and turn your head to the left. Imagine you have a weight tied to your tailbone. let your tailbone fall back toward the floor as your chest reaches in the opposite direction to stretch your lower back. Switch sides.

Lying Glute

EXECUTION

• Lie on your back with your partner kneeling beside you.
• Flex the hip of one leg, raising it off of the floor. Rotate the leg so the foot is over the opposite hip, the lower leg perpendicular to your body. Your partner should hold the knee and ankle in place. This will be your starting position.
• Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg.
• After 10-20 seconds, completely relax as your partner gently pushes the ankle and knee towards your chest. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching.

One Knee To Chest

EXECUTION

• Start off by lying on the floor.
• Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
• Gently tug that knee toward your nose.
• Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.

Seated Glute

EXECUTION

• In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
• Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
• Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.

Please Give Us Your 1 Minute In Sharing This Post!

SOCIALIZE IT →

Tweet

FOLLOW US →

SHARE IT →