Not many people do gluteal stretches, but this is an area that if it is injured can be a real pain in the - well, you know the rest!
For athletes whose sports involve reaches and stretches of the legs (skiing, soccer, racket sports), this is an essential movement. It is also useful for runners and cyclists, particularly those putting in high miles, who will find this provides relief after long training workouts.
Performing the gluteal stretch is a little more complicated than some other movements, but once you have mastered it, you'll find it very relaxing.
The starting position for the gluteal stretch is seated on the floor with one leg out straight, one bent. From there:
- Place the foot of the bent leg over the straight leg - the foot should be level with the opposite knee.
- Twist the torso towards the bent leg, bringing the elbow of the straight leg across to push against the bent knee.
- Reach as far around behind you as you can with the other arm - you should feel the tightness in the butt on the side of the bent leg.
- Hold for 30 seconds, then relax.
- Repeat on the other side.