Stretching is a crucial part of any workout routine. It helps improve flexibility, reduce pain, and increase blood flow to your muscles.
One area that often gets overlooked is the buttocks. Tight glutes can lead to lower back pain and poor posture.
In this article, we’ll explore the benefits of buttock stretching and provide some helpful exercises to get you started.
The glutes are the largest and strongest muscles in the human body
It is a group of muscles located in the buttock that helps stabilizing the pelvis and ensures the mobility & flexibility of the hips and therefore the lower body.
The gluteal muscles allow among other things to:
- Performing twists
- Climbing the stairs
- Maintain optimal posture when sitting.
Benefits of Buttock Stretching
Relieve Lower Back Pain
Tight glutes often lead to lower back pain. When your glutes are tight, they pull on your lower back muscles, causing strain and discomfort.
Stretching your buttocks will help relieve this pain by loosening up your muscles and reducing tension.
When your glutes are tight, it affects your posture. Tight glutes can cause your pelvis to tilt forward, which can lead to back pain and poor posture. Stretching your glutes can help improve your posture by loosening up these muscles and allowing your pelvis to return to its natural position.
Stretching your buttocks can help increase your flexibility. Tight glutes can limit your range of motion, making it difficult to perform certain exercises or activities. By stretching your glutes, you can improve your flexibility and range of motion.
Stretching the glutes regularly helps prevent knee injuries, hamstring injuries and back pain.
Recumbent gluteal stretch in video
Stretching of the gluteal muscles, starting position: lying on the ground, legs bent.
- Bring the left calf over the right knee
- Grab the back of the right thigh with your hands and bring the right knee towards you, until you feel the stretch in the left buttock muscle.
- Above all, do not block your breathing, on the contrary, think of breathing deeply.
- This stretch acts on the different gluteal muscles:
Middle, large and small buttocks, as well as on the piriformis muscle and on all the muscles of the back of the thighs.
- Change legs after 30 seconds
- Reverse the movement: bend the left leg and pull it towards you until you feel the stretch in the muscles at the back of the thigh.
- Take a deep breath…
Breathe out slowly
This stretch is also known as the piriformis stretch
This is probably the most popular and effective stretch for sciatic nerve relief.
Gluteal muscle stretching in pictures
This stretch is one of the most popular stretches to loosen the sciatic nerve
Ebook – 5 exercises for the back, 5 minutes in the morning
Much more than a simple PDF, not very adapted to the consultation of contents on Smartphone, this electronic book in EPUB format explains you in detail and in video, 5 stretches for the back to do in the morning, for 5 minutes, to have a flexible back, to prevent back pain and be in shape all day.
Stretching of the large, medium and small buttocks
Seated gluteal stretching
- Sit on the floor or on a mat: extend your right leg, support yourself on the floor with your left hand.
- Bend the left leg, pass the foot over the right leg and place it near the right knee.
- Use the right elbow to push the left knee to the right and feel the stretch in the gluteal muscles.
- Hold the stretch for 20 seconds and repeat, switching legs.
Turn the basin
You can increase the intensity of the stretch by rotating the pelvis. In addition to stretching the glutes, this will stretch the lumbar region.
Do not do this twist if you have a herniated disc: it is not recommended!
Follow this link to learn more about exercises to avoid when you have a herniated disc.