We use our glutes every time we move – walking, standing up from a bed or chair, or climbing the stairs in our home or office. Athletes that engage in running or squat sessions can really feel them burn after the physical exertion. Tight glute muscles are definitely something to avoid, no matter if you are an athlete who wants to improve your performance or you just want to improve your flexibility and range of motion. So, let`s learn more about the glute muscle group. Then, there are some effective stretches you can do every day to improve mobility.
Why do These Stretches?
All humans have three gluteal muscles: gluteus maximus, gluteus medius, and gluteus minimus. All of them are located in the buttocks area. This is the largest group of muscles in the body. The muscles of the glutes connect to the hip, back, leg, and pelvic bones. When they are too tense, people may experience discomfort in all these areas. Specialists claim that tight glutes can be a leading cause of soreness, such as low back pain, pelvic pain, tight hips, tight hamstrings, and knee pain.
Here are six tried and true stretches that can really help with tightness and restriction in that area and improve your overall mobility.
1. Seated Figure Four Stretch
The seated glute stretches are very, very effective and can be done at the office and anywhere you can’t sit on the ground. If you sit for most of the day or spend hours traveling, taking a few moments to do this glute stretch will help relieve tension and discomfort and improve flexibility. The seated figure four is also called “seated pigeon”.
- Sit up in a chair
- Position your right ankle just above your left knee
- Place your hands on your right ankle or shin
- By leaning forward, you go deeper into the stretch
Once you reach your limit, hold for 30 seconds or more. Before that time passes, you won’t even start experiencing the good glute stretch of this exercise.
2. Dog Facing Down
This exercise is very popular. It’s been borrowed from yoga because it has many benefits. It stretches many muscles at the same time. You not only stretch your glutes, but also your shoulders, hamstrings, and calves.
- Start in a position for pushups
- Make sure your hands are at shoulder width, legs close together
- Engage your core and move your hips up and back
- If your glutes and hamstrings are very tight, bend your knees slightly
- Make sure your head feels comfortable between your shoulders, in line with your spine
- Press your heels into the ground to deepen the stretch
- Hold for 20 seconds or more
3. The Pigeon Stretch
The pigeon position is another one from yoga that offers an amazing glute stretch.
- Start on all fours
- Move the right knee toward the right wrist
- Lay your right shin comfortably on the floor
- Move the right ankle towards the left wrist
- Slide your left leg back, pointing the toes
- Make sure your hips are squared and facing forward
- Your spine is extended
- Hold it there or walk your arms forward to deepen the stretch.
- Hold for a couple of seconds, as long as feels comfortable
4. Knee to Opposite Shoulder
This glute stretch works wonders if you suffer from sciatica and tension in your glutes around the sciatic nerve.
Begin the stretch on your back with your legs stretched out in front of you and your feet flexed. Your toes are pointing at the ceiling. Bend your right leg and wrap your hands around it. Pull it gently towards the left shoulder and hold for 30 seconds or as longs as feels good. Release and repeat with the opposite leg.
5. Side-to-Side Hip Shifts
This dynamic stretch feels really good before a workout. It will improve your performance. If your hips and glutes are tight, it will relax them.
- Start on your hands and knees
- Shift your hips and body weight to the right
- Hold for a couple of seconds
- Shift to the opposite side
Do a minimum of eight repetitions or as long as it feels comfortable.
6. Seated Twist
The seated twist is not only a great glute stretch, but also gently stretches your spine and lower back.
- Sit on the floor with your legs extended in front of you
- Bend your left knee and cross it over the right leg
- Place the foot flat on the ground
- The left ankle is by your right glute
- Position your right elbow on the outside of the left knee
- As you are twisting the upper body to the left, push gently.
- Look over your left shoulder.
