Glute stretches are essential to make the glute muscles flexible and maintain a wide range of motion. The butt has three muscle groups that make up the shape of the buttocks. These are involve in overall body movements, thus a strain in any group of glute muscles will limit your mobility.
Glute stretches will keep your glute muscles function properly and avoid injury, provided these are executed properly and regularly. Tight glute muscles are prone to strain. Stretches are necessary to make them flexible and ready to engage in any challenges your daily routine will require. These are great for toning exercises for women.
Here are glute stretches you can do to avoid a gluteus injury:
- Lie on your back, bend one leg and straighten the other. Slowly raise the straight leg towards the ceiling. Place the foot of the bent leg over the knee of the raised leg. Hold your straight legs with both hands and gently pull it towards your chest. Hold it for 30 seconds or more for three times. Do the same movement with the other leg.
- Sit on the floor with your legs wide open. Bend one leg towards your groin while the other is straightened. Gently lean your torso towards the bent knee. Support the body with your hands flat on the floor. Feel the stretch in your glutes and hold it for 30 seconds or longer. Switch position and do the same on the other leg.
- Start with a kneeling position. Place both hands in front flat on the floor to support the upper body. Gently spread the knees as if splitting but the legs are bent and the soles of the feet are facing each other. Go as far as you can with your arms straight supporting your body. This could be an awkward position but greatly helps in stretching your hip and butt. Hold this position for 30 seconds, relax and do it again.
- Sit on the floor with your back straight. Cross the right leg over the left leg. The right leg is bent and the knee is facing the ceiling while the left leg is bent flat on the floor. Place your right forearm in front of your right lower leg with your right hand resting on the opposite of your ankle. The left hand is on the floor, slowly lean your body forward. Hold it for 30 seconds and switch sides.
- Lie flat on your back, bend both knees. Place one ankle over the knee of the other bent leg. Hold your thighs under your knees to pull both legs towards the chest. Neck and shoulders should be relaxed and tension should not be transferred in these areas. Switch sides doing the same movement.