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GLUTEAL
STRETCH
CORRECT FORM
 1)
Lying on your back, place your hands just below your knee and pull
your knee and leg up toward your chest.
2) Keep your back perfectly flat during the stretch. Only the hip
should move. Your buttocks should not lift up off the table (often
called a "pelvic tilt") while you are stretching the gluteals.
3 ) Hold at least 30 seconds.
4 ) Go into and out of the stretch slowly.
MUSCLES STRETCHED
SAFETY
CONSIDERATIONS/PRECAUTIONS
When stretching
the gluteals, it is important to keep the lower back from lifting
up. Your "butt bone" should maintain contact with the ground/table
at throughout the stretch. If it lifts off, this would create more
of a lower back stretch.
The key is to isolate and stretch the gluteal muscles. For many people,
the gluteal muscles are not very tight. Hamstrings,
ITBs, hip flexors and
calves/achilles tendons are often most tight.
If you are able to bring your knee all the way to your chest while
keeping your back flat, you do not have tight gluteal muscles.
Stop if you feel any tension in the groin (hip impingement) or the
knee. All of the stretch should be felt in the buttocks. If you feel
a stretch in the knee, pull from the back of the thigh instead to
take pressure off of the knee. |
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