The seated spinal twist is another flexibility-boosting yoga pose that stretches the back and glutes. Never force your knee joint beyond its normal range of motion. But for most people, getting the knee to 45 degrees is enough. Tip: The wider the angle of your knee, the deeper the stretch. Step 5: Hold for 10 to 30 seconds, then switch sides. Step 4: Slowly walk your hands forward with a straight spine until you feel a gentle stretch in your right glute. Step 3: Extend your left leg back with your toes pointed. Step 2: Bring your right knee forward toward your right wrist, and place your shin on the floor so that your right knee forms a 45- to 90-degree angle. Step 1: Start on all fours in a tabletop position. Pigeon pose is a hip-opening yoga pose that stretches the glutes as well as the lower back, hip flexors, and thighs. Or you can lift your lower leg into the air. Step 5: Increase the intensity of the stretch by grasping the back of your thigh instead of your knee. Step 4: Grasp your left knee with both hands, and gently pull it toward you. Step 3: Lift your left foot off the floor, and bring your left knee toward your chest. Let your right knee relax out to the side. Step 2: Place your right ankle on your left thigh just above the knee. Step 1: Lie on your back with your knees bent and feet flat on the floor. You can target and stretch the same glute, hip, and lower back muscles with the supine figure 4. Step 5: Slowly lean forward from the hips until you feel a gentle stretch in your right glute. Step 4: Let your right knee relax out to the side, as far as it is comfortable. Step 3: Place your right ankle on your left thigh just above your knee. Step 2: Keep your spine straight and your shoulders aligned over your hips. Step 1: Sit in a chair with your feet flat on the floor. It may help relieve lower back or sciatic nerve pain. The seated figure 4 stretches multiple muscles, including the glutes and piriformis. Step 5: Hold the stretch for 10 to 30 seconds. Step 4: Keep your hips and spine neutral and your standing leg straight or slightly bent. Step 3: Grasp your knee with both hands, and pull it toward your chest. Step 2: Bend your knee as you lift your right foot off the ground. If balancing on one foot is challenging, do the stretch with your back against a wall for support. Step 1: Stand with your feet hip-distance apart. The standing knee-to-chest stretch is a great way to lengthen your glutes and ease tension. The movements might be uncomfortable at first, but they should not hurt. If you have an injury, check with a healthcare professional before you try the following glute stretches. When they’re tight, it can stress surrounding muscles.Ĭonsistent stretching is the key to preventing or releasing that muscle tension. The glutes help control various functional movements, such as walking, squatting, and lunging. That’s a major benefit because tight glutes can cause pain or tension in other areas, such as the lower back, hips, and legs. Gentle static stretching releases and lengthens your muscles, which can help relieve tension. And they’ve been shown to increase flexibility and range of motion. They require you to extend and briefly hold targeted muscles in one position. Static stretches are best for tight glutes. What are the best stretches for tight glutes? If that sounds like a chore, don’t worry. But stretching your glutes regularly may help you counteract muscle stiffness. Prolonged sitting, overuse, and injury can cause your muscles to shorten and become stiff and sore. The glutes consist of three muscles that make up the buttocks. From athletes to office workers, many people experience tight glutes.
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