11/12: How To Manage Painful Cramping In Your Buttocks Muscles

The Answer

Stretch your gluteal muscles. These are the hip extension muscles in your buttocks.

The Exercise

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.

The Stretch

You should feel the stretch in your buttocks and/oe the side of your hip.

The Duration

Hold for 30 seconds.

The Repetitions

Repeat 3 times on each leg, alternating between each leg.

But… Why?

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.

The Area

Doing this simple exercise everyday will improve the flexibility in your hips and improve your strength while walking.

The Relief

This exercise will relieve pain in your buttocks if due to spasm or muscle tightness.

The Injuries

The injuries which would be helped by this stretch include:

  • Gluteal muscle spasm
  • Lower back sprain
  • Hametring sprain
  • Posterior pelvic tilt posture
  • Outturning toes innwalking
  • The Relaxation

    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.

    The Program

    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.

    You will be able to access the full program here on November 25th 2019.

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