Gluteal & ITB stretches

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glute-itb-stretch

Hip Stretch  (Gluteal Stretch)

  1. Begin sitting on the floor with both legs straight out in front of you.
  2. Bend your right knee and place the right foot over the left leg and stand it on the floor outside your left hip. The right knee will point directly up at the ceiling.
  3. Exhale and rotate your torso to the right. Press the right hand against the floor just behind your right buttock, and set your left upper arm on the outside of your right thigh near the knee. Pull your front torso and inner right thigh snugly together.
  4. Exhale and twist further. Continue the twist of the torso by turning it to the right and turn your head so you’re looking over the right shoulder.
  5. Stay in the pose for several breaths. Inhale and untwist. Change sides.

Don’t overdo a stretch, only ever stretch to resistance, not so much that it hurts.

Hold the stretch once you reach resistance, then let go, try again and you might find you have more range of movement.

Never bounce with a stretch and don’t forget to breath!!


itb-stretch

Iliotibial Band (ITB) stretch

Place the leg you want to stretch behind the other one. Keep the foot on the floor and push your hips out to the other side until a stretch is felt in the outer hip and along the ITB. Hold for 30 seconds and repeat 5 times.

Make sure you don’t bounce with this stretch. Take your time to ease into the stretch gently and remember to keep breathing!

You can also lean forwards onto a table to help with balance and to increase the stretch.

glute-stretch

Seated Hip Push Stretch (Gluteal Stretch)
Sit with one knee bent and across with your ankle resting on the other thigh. Grip one hand onto the foot with the other hand on the opposite thigh. Gently enhance the stretch by pushing down on the thigh and pulling your foot towards you, hold for 3 seconds and then relax. Perform 10 repetitions, three times per day.

bridge

Bridge or Hip Thrust: Lie on your back with your weight on your upper back between the shoulder blades and your feet. Keep your arms at your sides or cross them over your chest. Lower your butt almost to the ground and thrust upward by activating your glutes and driving your heels into the ground.
Start with 10 repetitions and build up gradually
one-legged-bridge
A more advanced version is the Single Leg Hip Thrust. Lift one leg so your weight is all on one leg and your back. Repeat the same movement, making sure you drive your heel into the ground and keep a stable pelvis.

Start with 5 repetitions each leg and build up gradually

 

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