Health Tips and Exercises

Glute Stretch

October 3rd, 2012

If you’re experiencing low back pain and/or upper thigh/hip pain then you may have tension in your glute muscles (buttocks). The muscles in this area consist of the three glutes each named for their size: Gluteus Maximus, Gluteus Medius and Gluteus Minimus. Another common muscle affected in this area is Piriformis and is often the culprit in conditions affecting the Sciatic Nerve causing pain down the back of the leg.

An effective way to help reduce tension in this area at home is by using this simple stretch. You want to start by sitting cross-legged on the floor (alternatively you can sit on a chair and just place the leg of the side you wish to stretch up on the knee

¬†of the opposite leg, with the opposite leg’s foot on the floor.) Second, clasp your hands around the knee of the side you wish to stretch. Next, you want to gradually pull the knee toward you, while sitting upright, until you feel the stretch in your glutes. When you reach the point of an effective stretch, simply hold it in place for 1-3 minutes. After which you can ease back out of the stretch and repeat on the other side.

As always, you want to avoid yanking your knee toward you or pulling it into too much of a stretch. This could end up hurting you more than it helps.