Stretch your gluteal muscles. These are the hip extension muscles in your buttocks.
Lay on your back facing the sky. Bend your knees so that your feet are flat on the floor. Cross one foot over onto the opposite knee. Reach forward and grab that knee/thigh and pull it in towards your chest.
You should feel the stretch in your buttocks and/oe the side of your hip.
Hold for 30 seconds.
Repeat 3 times on each leg, alternating between each leg.
This exercise is particularly important for people who sit do a lot of hill walking/running or ajyone going on a walking holiday.
Equally important for anyone with a very strong set of abdominal muscles i.e. bodybuilders.
Doing this simple exercise everyday will improve the flexibility in your hips and improve your strength while walking.
This exercise will relieve pain in your buttocks if due to spasm or muscle tightness.
The injuries which would be helped by this stretch include:
All of the exercises in this program are designed to facilitate stress relief, relaxation and meditation if desired. Take this you-time to allow yourself to unwind while taking long, slow deep breaths throughout the exercise.
This exercise is part of my daily thirty minute Flexibility & Posture program. Its a balanced, light program which I have designed on the back of successfully prescribing exercises for thousands of patients so far.