There are muscles on your buttocks.These muscles can get sore if you sit all day.They are important muscles for squats and lunges and need a good stretch after you complete them.Warming up your glutes with dynamic exercises and standing stretches is the best way to get them loosened up.If you already warmed your body up with other exercise, then you should move on to static seated and lying-down stretches.Adding these moves to your daily and weekly routine will keep your glutes supple and pain-free.
Step 1: For an easy stretch, shift your hips from right to left.
You can grab a mat or find a carpeted spot.Stack your hips above your knees and shoulders as you get on your hands and knees.Hold for 1-2 seconds when you shift your hips to the right.Shift your hips to the left and hold here for 1-2 seconds.This is the final part of the exercise.If you want the best results, do 8 reps total.
Step 2: Stand with one hand on a wall.
Keep your touch light on because you should be using the wall to support yourself.Lift your leg and swing it behind you.Allow your leg to go as high as possible.Then switch sides.If you support yourself with your left hand, you will swing your right leg.You can support yourself by placing your other hand on the wall if you switch sides.If you want to mix things up, try a standing hip abduction.Stand on one leg and the other on the ground.Without holding the wall, do this.Lift the leg that is not touching up to the side with a straight knee.Keeping your core tight, slowly lower the leg back down.Then switch legs.
Step 3: Standing for a standing glute stretch, cross one leg over the other.
Put your weight in your left leg.Lift your right leg and place your ankle on your left thigh.bend your left leg to lower yourself into a seated position.Press down on your right knee to increase the stretch.Hold for a short time, then switch sides.The first few times you try it, it may be difficult.If you need to increase the amount of time you hold the stretch, start with 10 seconds.If you want, you can hold it for longer than 30 seconds.If you need to keep your balance, place your hand on the wall.Balance yourself with your left hand if you are crossing your right leg.If you want to ease into the stretch, you can try leaning against a wall and sliding down the wall.
Step 4: If you want to warm up your body, do a series of bridges.
If you want to avoid hurting your back, choose a carpeted spot or a mat.Lie down with your back against the floor and your legs bent at a 90 degree angle.Raise your body until your buttocks are off the ground.Hold this position for 2 seconds.The exercise should be repeated at least 10 times.Put your feet on the floor.Your heels should not be raised during the bridges.
Step 5: To rock from your hips to your heels, start in the tabletop position.
Get on your hands and knees.Stack your shoulders over your knees.Cross your left ankle over your right calf.If you want your hips to push toward your right heel, move your body back.Your shoulders are over your wrists after 2 seconds.If you want to switch sides, you have to rock back and forth 8 times.Your arms should be in front of you when you rock backwards.
Step 6: For a tougher exercise, perform front lunges.
Stand tall with your feet together.Take a large step forward and bend your back leg into a lunge.Your calves should form a 90 degree angle.If you want to push back into a standing position, use your glute muscles.The motion is repeated on each leg.Make sure your posture is upright.Make sure that your lower back isn't compressed by rolling your shoulders back.To maintain your balance, keep your eyes straight in front of you.If you want to steady yourself, you can put your hands on your hips.
Step 7: You can do the twisting buttock stretch by sitting on a mat.
Put your legs in front of you.Keep your right leg straight and bend your left leg.Next, put your right arm over your bent leg.Touch your right elbow to your left knee to anchor yourself here.Keep your left arm behind you.Hold the stretch for 30 seconds.
Step 8: While in a cross-legged position, lean forward with a straight back.
The floor has crossed legs.When you feel a stretch in your glutes, reach forward with both arms.Hold this position for 30 seconds.This stretch will also be felt in your hips.
Step 9: Try the figure 4 glute stretch in a sturdy chair.
Look ahead while sitting in the chair.Make sure you sit up straight.Cross your left thigh with your right leg.Keep your back straight until you feel the stretch.Hold the position for 30 seconds.Once you are done, switch sides.If you are very flexible, extend your legs out in front of you while sitting on the edge of the chair seat.Put one foot on top of the other.Make sure your bottom leg is straight from the hip.There is a stretch on the hip of the top leg.
Step 10: The pigeon pose can be done in a table position.
Begin by touching your hands and knees.Put your left leg out in front of you and bend your knee to point your heel back at you.Put your right leg out behind you.Take the outer edge of your left thigh and angle it toward the floor.Hold for at least 30 seconds.Bring your right leg forward so you can switch sides.Begin in the downward dog.
Step 11: To do the pretzel stretch, lie down on your back.
Cross your left leg over your right thigh by bending both knees.Put your hands in between your legs.Pull it back to your chest.Keep hold of your right leg for 30 seconds, release it, and repeat the movement 1-2 times.Then do the other leg.
Step 12: For the happy baby pose, lie on your back.
Bring your legs up in the air and bend your knees.Grab your feet with your hands.When you feel a stretch in your glutes, pull your feet down to your chest.For 30 seconds, maintain this pose.Your arms should be on the inside of the half-loop created by your legs.
Step 13: While lying down, cross one leg over the other.
Once you are lying down, extend your legs and arms.Your arms should be straight out to either side, and your legs should form a V.It should be pointing to the left.If you stay in this position for a while, you can change over to the other side.
Step 14: You should include a stretch in your warm up.
Dynamic stretches are the best way to prepare for a workout.Dynamic stretches provide a gentle warm up that will help you avoid injury.If you are about to go for a long run or do squats and lunges, you should do a dynamic glute stretch.
Step 15: The best way to finish your workouts is with static stretches.
It is likely that your workout engaged them at least a little bit.To make sure your glutes don't tighten up overnight, perform at least 1-2 static seated or lying down stretches.
Step 16: If you sit a lot at work, you need to stretch your glutes.
Over time, sitting can cause your muscles to become sore.The best way to avoid these problems is to perform daily exercises.Dynamic and static stretches should be done at least 1-2 times a day.Eating right and getting in a moderate-intensity exercise session at least 3 times per week can help you avoid muscle injury.
Step 17: Stand and stretch into your workday.
While waiting for the train or the elevator, do a few leg swings.If you have a private office, do a lunge or two during your lunch break.Adding these exercises to your daily routine can help you stay fit.