7 Easy Ways to Stretch Tight Glutes
Doing gluteal stretches can help you relieve muscle tightness and tension, reduce low back pain or tightness in your hips, increase your flexibility and range of motion, and reduce your risk of injury.
Your glutes work hard to keep you moving. They help you do many everyday tasks, such as walking, climbing stairs, or even just standing up from a chair.
You have three gluteal muscles:
These are located in your buttocks area. The gluteus maximus is the largest muscle in your body and is responsible for generating a lot of power.
Your glutes are attached to bones in your hips, pelvis, back, and legs. That’s why, if your glutes are tight, you might feel tension not only in your buttocks but also in your back, hips, and surrounding areas.
Tight glutes can be a result of several factors, including injury, poor posture, lack of proper warmups, muscle imbalance, or poor form when exercising. You may also feel that your glutes are tight if you overexert these muscles during a workout or while playing a sport.
In this article, we’ll explain how to stretch your glutes and the benefits of doing so.
What are the benefits of stretching your glutes?
If you have tight glutes, stretching can help release the tension. This can relieve discomfort, including:
Plus, by releasing tightness, glute stretches may help:
When should you stretch your glutes?
You can do glute stretches after a dynamic warmup, before you exercise. This may help get the blood flowing to these muscles and prepare them for movement and activity.
It’s also important to stretch your glutes after you work out. This can help boost your flexibility, prevent stiffness, and improve your performance the next time you work out.
You can also stretch your glutes if they feel tight during prolonged periods of sitting, like when you watch a bunch of episodes of your favorite show or when you’re stuck at your desk for hours.
It’s safe to do glute stretches while seated in a chair. This is especially helpful if you:
7 stretches for the glutes and hips
Here are 7 stretches that can help relieve tension in your glutes, as well as in surrounding areas like your back, legs, hips, and pelvis.
1. Seated figure-four stretch
Also called Seated Pigeon Pose, the seated figure-four stretch helps loosen up your glutes and the surrounding muscles.
To do this stretch:
In addition to doing chair stretches, you can stretch your glutes while sitting on the floor or while standing.
2. Seated glute stretch
This simple stretch helps relieve tightness in your glutes, hips, and back. If your hips need more support, sit on a yoga block or folded towel.
To do this stretch:
3. Downward-Facing Dog
Downward-Facing Dog is a traditional yoga pose. It stretches many muscles, including your upper body muscles, hamstrings, calves, and glutes.
To do this stretch:
For extra wrist support, you can place each hand on a yoga block.
Bend your knees if you need to. This may help straighten your back, ensuring that your body stays in an upside-down “V” shape.
4. Pigeon Pose
Like Downward-Facing Dog, Pigeon Pose is a basic yoga move. Practicing this pose can release tension in your glutes, hips, and back.
To do this stretch:
You can also challenge yourself by adding a quad stretch. Bend your back leg, point your foot upward, and hold your foot with your hand.
5. Knee to opposite shoulder
If you have sciatica pain, try this glute stretch. Pulling your knee toward your opposite shoulder can help loosen your glutes and release tension around your sciatic nerve.
To do this stretch:
6. Standing figure-four stretch
This move is the standing version of the seated figure-four stretch. It’s an effective way of relieving tightness in your glutes, hips, and back.
7. Seated twist
Safety tips
In some cases, it’s important to check with your doctor or a qualified fitness expert before doing glute stretches. Check with your doctor or physical therapist if you’ve had any of the following in your hips, legs, or back:
Also, if you’re new to glute stretches or stretching in general, begin slowly. Start by holding each stretch for 20–30 seconds.
The bottom line
Stretching your glutes can have a lot of benefits. These include reducing pain and tension and improving flexibility.
If you’re not sure how to stretch safely, if you’ve had surgery or an injury, or if you have pain in your lower body, talk with a doctor or physical therapist before doing any glute stretches.
Posted : 2023-12-14 08:56
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