how to strectch the gluteus maximus

unchainedzulu · February 2013

Hi guys,
Managed to pull some muscles and locked up my back and legs by weeding the garden (bend the knees, bend the knees! - yes all well and good in hindsight)

everythign is almost back to normal. i can bend and stretch and sleep and it's not spasming and tweaking like it was before.

but, butt - the muscles in my backside are still achey. like i can feel it even when resting that they need a good stretch or something.

what exercise, stretch strategy have you got that works to stretch these muscles out? somethign that isn't likely to lock it all back up again (cause that really hurt :P )

thanks heaps! x

BurtHuttz · February 2013

http://d3vs5ss8iow0ry.cloudfront.net/video-library/thumbnail/ankle-on-the-knee-stretch_-_step_1.max.v1.png

If it gets too easy, pull the leg (the one on the floor, not the crossed over one) into your chest until you feel it gently.

TheLuSir · February 2013

Am I being punk'd? Ha!

Check out a lot of sprinter/runner stretches. My friend hurt his sciatic nerve and had to do a lot of these to keep from "accidental paralysis".

http://www.fitday.com/fitness-articles/fitness/sports-training/4-useful-stretches-for-track-sprinters.html#b

Also, hurdler stretching will help a lot.

SJackson50 · February 2013

Jillian has a good one on her DVDs...lay on your back with your knees bent; place the ankle of your right foot, on the knee of your left; wrap your hands around your left thigh and pull the leg towards you; as you are doing that, if you can, push on the inner knee area of your right leg with your right elbow. It's a nice stretch and hope I described it correctly.

Good luck and hope you feel better!

Same stretch that emanyalpsid has a link for ;-)

whierd · February 2013

Another way to do it is to lay flat on your back, and take your leg and stick it straight up in the air and start moving it across your body, rolling your hip as you go. It is a very effective stretch for me.

unchainedzulu · February 2013

thanks guys - i will let you knwo how i get on.

how to strectch the gluteus maximus

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