Our glute muscles keep us moving throughout the day. Any tension or tightness in these muscles limit our movements and produce an unease that becomes difficult to deal with. We have three gluteal muscles in our body, namely, gluteus maximus, gluteus medius, and gluteus minimus.
These muscles support our back, hips, pelvis, and leg areas. They are one of the largest muscles in our body. Even a little tightness or tension in these muscles can impact your whole body and cause back ache.
In this era of work from home, we often have to sit in one place for a prolonged period of time. This may cause tightness in the muscles. Sometimes, extreme workout sessions or sports may cause some tension in these muscles. That is why it is important that we occasionally stretch these muscles.
- Seated Stretch- For this stretch, you need to sit on the floor with your legs straight out. Straighten your body so that it looks like you are sitting at ninety degrees. Then, slowly bend one knee so that it makes a right angle with your other stretched out knee. Engage your glute muscles and hold this position for 30 seconds. Then repeat it with your other leg and hold it for another 30 seconds
- Standing Stretch- For this stretch, stand with your back straight. Then fold one knee at right angle to the other. Then slowly bend your upper body to the front, as low as you can get. Then, release this position and repeat it with your other leg. Remember to regulate your breathing while you do the stretches.
- Cross knee bending Stretch- In order to do this stretching, lie on your back on the floor. Then slowly fold your knee and bring that leg to your chest. Then try to make that knee touch your opposite shoulder. Do not push yourself and allow your knee to go as far as it would go without straining any muscle. Then release this position and repeat the same with your other leg. Engage your glute muscles while you do this exercise and make sure to breathe normally.
- Mountain stretch- Mountain stretch is a quite popular yoga position. For this stretch, stand straight and then slowly lower your body until your hands touch the ground. Then support your body with all four of your limbs. This should look like a high plank position with your hips elevated higher, forming a perfect mountain or a triangle shape. Hold this position for 30 seconds and release.
- Tree Stretch- The tree stretch entirely depends on your ability to balance your body. Stand straight on the floor and bring both your hands in a ‘namaste’ gesture in front of your chest. Then slowly lift one leg and fold it sideward and place your feet right under your crotch. Hold this position for 30 seconds and then repeat it with your other leg.
- Knee clutched stretch- This is quite similar to cross knee stretch. You need to lie down on your back and fold both of your knees and bring them up to your chest. Use your hands to clutch the knees and press them inwards. Hold this position for 30 seconds and then release.
These are some of the simple yet effective ways in which you can stretch your Glute muscles. Find fifteen minutes from your busy schedule and practice these at home. Stretching your glutes does not only release tension but also regulates your blood flow. Regular stretching makes your body active and agile.