Lying buttocks stretch with foot to opposite shoulder

This lying buttocks stretch specifically targets your gluteus maximus. To do this stretch, follow these steps:

1. Lie on your back with your legs straight out in front of you.

2. Bring your right knee toward your chest, keeping your left leg straight.

3. With your right hand, hold your knee (on top of the knee) and grab your right ankle with your left hand.

4. Inhale and as you exhale pull your foot toward your opposite shoulder and your knee toward the midline of your body (see Figure 7-3).

Make sure to keep your shoulders and head on the floor.

Figure 7-3:

The lying buttocks stretch for your gluteus maximus.

Figure 7-3:

The lying buttocks stretch for your gluteus maximus.

5. Hold the stretch for 30 seconds or four to five deep breaths.

6. Repeat the stretch on your left side.

This stretch can also be done sitting with your back against a wall, but remember to keep your back upright and your opposite leg straight.

A few do's and don'ts for this stretch:

1 Do keep your shoulders and head on the floor. 1 Do breathe throughout the stretch.

1 Do progress through the stretch gradually and slowly. 1 Don't pull on your foot only; this places undue stress on your knee. 1 Don't tuck your pelvis under — think of tilting your tailbone toward the floor.

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