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glute stretch

Back pain, Health, Hip pain

The Best Glute Stretch

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This is the stretch my patients rave about the most and about the only stretch they keep doing once injury free – because it makes you feel so much better – and gets results! So give this glute stretch a shot, it can really work wonders.

The great thing is that the title is not an exaggeration.

First of all I will show you the glute stretch and a video to make sure you are doing it right and then I’ll fill you in on why it is so good for your hips, knees shoulders and especially your low back.

The Best Glute Stretch:

YouTube player

What does this glute stretch actually stretch?

  • the best glute stretchYour glutes, hamstrings and other hip rotators. All of these muscles at the back of your hips get stretched out here to unload the pull on your low back and hips. This also increases the mobility of your hip joint by increasing the rotation – which is essential for something as simple as walking, but also for sports such as golf where hip rotation is crucial.
  • Lat stretchYour latissimus dorsi is stretched out when you bring your arm across your body as shown in the video. When tight the lats can pull your shoulder down and forward, so great to stretch out!

Try and do this stretch daily and make it part of your routine as it can work wonders, but as with other exercises, it isn’t a quick fix!

Looking for more? We have this and much more in a full, evidence-based, rehab guide.


Mobility

3 Killer Exercises for Tight Muscles

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Tight muscles are a real drag, slowing us down, causing injury and generally just putting you in a crappy mood. So I’m going to show you the three best exercises to loosen up your body from top to bottom – and all you need is five minutes!

1. Shoulder and neck release

One of the most popular posts on PhysioPrescription is easily this shoulder myofascial release, incredibly shared over 10000 times on Pinterest and viewed over 30000 times, it really is a go-to exercise for tight necks and shoulders. Grab a firm ball, place it under your upper traps bulk as shown on the video and bring your arm up and down, grinding out that tightness for 1-2 minutes.

YouTube player

2. Hip release

Glute stretches are a great loosener for tight muscles. Being one of the largest and most important muscle groups in the body – it can not be ignored! My favourite glute stretch is the sling stretch and if you do it right, it will easily become a regular for you. As shown in the pictures below, this is how it is done.

  1. Start on your hands and knees then bring a knee up between your hands and the foot across under your body
  2. Slide your other leg out to the back
  3. Now lower down onto your elbows and if you are really game stretch your arms right out as shown.
  4. To add a Lat stretch in, bring your arm (the one on the same side as your back leg) across in front of you as far as is comfortable.
  5. Hold for 30 seconds each side

glut and Lat stretch - Hip flexibilityglut and Lat stretch - Hip flexibilityglut and Lat stretch - Hip flexibility

 

3. Hamstring release

Who hasn’t had nasty hamstrings dragging you down at one point or another? Agin, get a firm ball, sit on a firm chair and place it under your thigh. Tilt your pelvis forward or hold the front of the chair and then straighten your knee in, and then out. Repeat this ten times and then move the ball up or down your hammy. Repeat a few times and you are done.

hamstring tight MFR - self muscle releaseHamstirng, thigh self myo-fascial release

 

Try one or all of these exercises out and make it a regular thing. Like, share and comment to let me know how you go.

Take 5 minutes out of your day, take the challenge and get rid of your tight muscles


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