Stretching-Glutes

GLUTES

Tightness in the glutes often causes pain in the knee, hip or back by slightly altering the position of the leg, causing an uneven distribution of forces through the knee. It is also a common cause of back pain as it can lead to back stiffness.

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Figure 4 Glute Stretch

Starting Position: Sit in a chair  and cross one leg so that the foot is resting on the other knee or or rest leg on table as shown.

Action: Gently lean forward until a stretch is felt in the buttock of the crossed leg. Hold for 30 secs

Repetition: Repeat 3 times, 2x daily, or before and after exercise

Progression: 1) Gently push down on your knee to increase the glutes stretch
2) Progress further by leaning towards the foot resting on your knee i.e. away from the side you are stretching

 

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Pretzel Stretch

Starting Position: Lie flat on your back and bend both knees. Cross one leg over the other so your foot is on the opposite knee

Action: Bring both knees towards your chest and gently pull the uncrossed leg towards you until you feel a stretch in your buttock. Hold for 30 secs

Repetition: Repeat 3 times, 2x daily, or before and after exercise

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