Hip and Glute Stretches
Hip (and glute) Stretches
We are all connected. Tight hip flexors, tight hamstrings or tight glutes can cause back pain. Because hip flexors and gluteal muscles are attached to the pelvis, it causes a tilted pelvis and low back pain when the muscles are out of balance. Stretching and resistance training are ways to resolve any hip or glute tightness. Stretches helps to correct imbalances and loosen muscles
Seated pigeon pose
- Sit upright in a sturdy chair. Place your right ankle on your left thigh, just above your knee. Place your hands on your shins.
- Keeping your spine straight, lean slightly forward to deepen the stretch.
- Hold for 20–30 seconds.
- Return to the starting position. Repeat with the other leg.
- Begin lying face-up on the floor, knees bent at a 90-degree angle.
- Keeping your heels on the floor, raise your hips until they are in a straight line with your shoulders and knees.
- Hold hips parallel to the ground for a two-second count, then lower.
- Repeat for 10 to 12 reps.
- Begin standing tall.
- Extend your right leg behind you, lowering down into a deep lunge position. If you can, you can touch your right knee to the floor.
- You will feel a deep stretch in the glute of your left leg, plus an opening of your hip flexor in your right leg.
- Hold for 20 to 30 seconds, then switch legs.