Glute Stretches
For these gluteal stretches, hold for 10 to 15 seconds and repeat three times per side. Hold for several deep breaths and try to let the body relax while doing them:
- Seated figure 4 stretch
- Laying figure 4 stretch
- Pigeon stretch
- Hip 90-90 stretch
These are some stretches for your glutes, it’ll also cover your piriformis muscle and some of the pelvic muscles. All these stretches I’m going to show you I’m going to recommend holding for 10 to 15 seconds, with some deep breaths, and repeat each side about three times. This first one is the seated figure four stretch, the right hip is what I’m stretching. Right now I sit down, let my bum fall off the edge of a chair or a bed, and you’re just letting yourself drop while pushing this knee toward the ground on the opposite side. It looks like this, okay 10 to 15 seconds there.
You can do that same figure four stretch in a lying position. Either grab behind your hamstring or right up in front of your knee while pushing your knee forward and pulling within comfort. The next stretch is called “the pigeon” stretch, start down with this knee in front of you like this if you can handle it if you need a pillow or something under your knee or you can do it on your bed if the ground is a little too hard.
You’re gonna drop right down and just get as low as your body will allow, don’t force things, take some deep breaths, hold for 10 to 15 seconds and repeat on the opposite side.
Lastly, hip 90 90, so 90 degrees here 90 degrees here and then just walk out in front of this knee as far as is comfortable. you kind of rest here you can even rest your head if you’d like some deep breaths here holding for 10 to 15 seconds again on each stretch 10 to 15 seconds per side repeat three times
