Stretching the gluteal muscles is a very useful exercise in a sporting lifestyle. She should not be neglected, because she gives the opportunity to tense muscles to relax, to bounce back. The exercises described below are optimal for any age, but it is important to understand how well developed physical preparation is to complete one or another exercise.
Read more about stretching the gluteal muscles
Stretching is one of the basic exercises, so you need to do it regularly. In the process, a person uses several important joints, and also uses the weight of his own body, due to which stretching becomes effective. Such exercises are suitable for beginner athletes, as well as for experienced enough.
Key tips
- Wear clothing that is comfortable to wear.
- No need to strain too much in the process.
- Always maintain the correct breathing rhythm.
Follow simple tips to maximize your exercise. After the stretching is done, you need to walk or run a little.
Exercise list
- Stretching the muscles of the gluteal region lying down - it is necessary to conveniently settle down on a slightly hard surface, raise legs bent at the knees. Then you need to put one leg over the knee of the other, then press on the toe. Also done with the other leg.
- On all fours - in this position, you need to turn one leg towards the other so that the ankle touches the knee. The body must be pulled back.
- In a sitting position - for this you need to take a comfortable position on the floor, place both legs in front of you in an extended position. Next, you need to grab the shin of one leg, bend it and press it to the chest. In this position, sit until you feel tension. Do the same with the other leg.
- In the "dove" position - we occupy the position that we do when we perform the "Lunges" exercise. It is only necessary to stretch the leg laid back to the maximum, for this it is important to sit down and lean on the bent leg. Hands on the sides rest on the floor. It is necessary to lean forward so that the arms can be positioned in front, and they should be bent at the elbows.
- Knead the quadriceps - for this we lie on your stomach. The head should be slightly elevated, one of the hands we take back and grab the ankle of the foot. The leg must be pulled over, but the hips should not be lifted.
- Deep lunges - as in the exercise with the pose of the "dove", it is necessary to make a deep lunge on one leg. Hands should be on both sides of the foot. We stretch the designated leg so that the knee of the foot touches the floor. In exactly the same way we do with the second leg.
These simple exercises will be enough to stretch the muscles.