Glute Stretches To Reduce Stiffness And Pain

Who does not want the perfect bum?

For your glutes to function properly, you need to target them and the whole muscle group. Let’s look at some glute stretches that can help give you extra support in your workouts.

What are your glutes?

Glutes basically control your lower-body movements and help you with maintaining good posture.They are an important muscle group in your body.

There are three main muscles that make up your glutes: the gluteus maximus, gluteus medius and gluteus minimus. Each muscle section is responsible for their own form of movement. The gluteus maximus is the largest muscle and it is in charge of  the extension of the hips. The gluteus medius job is lifting the leg sideways and it also stabilises the pelvis as you move. The gluteus minimus, which is the smallest glute muscle of them all supports the pelvis and helps with leg rotation.

Why are glute stretches important?

These muscles never stop working for you. When you stand they give you balance and ability to move in all different directions. Glutes are so import as they support movement alongside your hips and legs. If for some reason you have problems with your glutes, other parts of your body may try to jump in on the work load and you may end up with problems such as knee pain, lower back issues or ankle sprains.

If you sit behind a desk all day, you could be weakening your glutes, So you need to do glute stretches to avoid postural problems, muscle pain and an increased risk of injury. That’s why spending some time working on your glutes is really important!

Easy glute stretch

This is an easy glute stretch you can do at home, at the gym, while standing at your desk or anywhere else you get a chance to!

‘Figure 4’

Start by lying flat on your back on your mat. Bend your knees and place your feet firmly on the mat, making sure that they are hip-width apart and your spine is in a neutral position.

Release and turn out your right leg so that your ankle is resting on your left leg just above your knee.

Draw your left knee in towards your body, resting both hands on the back of your left thigh.


How to foam roll your glutes

Position the foam roller horizontally behind you. Carefully sit on top of the foam roller and place both hands on the floor behind you.

Lift and turn out your right leg so that your ankle is resting on your left leg just above your knee. Gently tilt your hips to the right and let the foam roller to press into your right glute.

Slowly roll the foam roller along the length of your glute. As soon as you reach a point of tenderness, pause and hold that position for 30-60 seconds or until the pressure is significantly less.

Continue to roll down the length of your glute and repeat on the other side.

When should you do glute stretches?

As often as you can and especially after a lower body workout.

Don’t neglect glute stretches!

If you have any other glute stretches, please feel free to drop me a comment and share away.

Glute Stretches To Reduce Stiffness And Pain

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