Archive for the ‘Gluteal’ Category

Lying Piriformis Stretch

Lying Piriformis Stretch

Main Muscles Stretched: Side of the Buttocks (Piriformis) Other Muscles Stretched: Buttocks (Gluteus Maximus) Level: Beginner Equipment: None Lie down on the floor/mat and bring knee towards chest while having the opposing leg straight. Rotate the entire leg by grasping the outside of the ankle/foot and pulling towards the chest. Stretch to the point of [...]

Seated Piriformis Stretch

Seated Piriformis Stretch

Main Muscles Stretched: Side of Buttocks (Piriformis) Other Muscles Stretched: Buttocks (Gluteus Maximus) Level: Beginner Equipment: Chair Sit on the edge of a chair and place the outside of the ankle on the opposing thigh. Straighten the spine and slowly hinge forward from the hips. Comments: Keep the spine in a neutral position. Pushing down [...]

Bent Over Gluteal Stretch

Bent Over Gluteal Stretch

Main Muscles Stretched: Buttocks (Gluteus Maximus, Piriformis) Other Muscles Stretched: Front of the Thigh (Iliopsoas) Level: Beginner Equipment: None Sit on the floor/mat with the outside of the lower leg in contact with the ground. Place hands on floor and extend the opposing leg behind so that the knee is facing the ground. Slowly hinge [...]

Lying Hip External Rotator Stretch

Lying Deep External Rotator Stretch

Main Muscles Stretched: Buttocks (Deep External Rotators) Other Muscles Stretched: Side of the Thigh (Tensor Fascia Latae) Level: Intermediate Equipment: None Lie on the mat with one leg straight while bending the opposing leg to 90 degrees out to the side. Place the inside of the knee towards the mat while maintaining the 90 degree [...]

Lying Figure 4 Stretch

Lying Figure 4 Stretch

Main Muscles Stretched: Side of the Buttocks (Piriformis) Other Muscles Stretched: Buttocks (Gluteus Maximus) Level: Beginner Equipment: None Lay down on a mat with both knees bent to 90 degrees. Cross one leg over on top of the opposing leg (outside of the ankle on the front of the opposing leg’s thigh) Grasp the back [...]

Lying Buttocks Stretch

Lying Buttocks Stretch

Main Muscles Stretched: Buttocks (Gluteus Maximus) Level: Beginner Equipment: None Lay down with your back flat on the mat. Bring one knee up towards the shoulder on the same side with knee bent. Stretch to the point of tension and hold for a minimum of 30 seconds or until a release is felt. Comments: Bring [...]