Gluteal muscle stretching exercise

What is Gluteal muscle stretching exercise?

• Gluteal stretch is a great exercise to increase the flexibility of Hip muscles mainly in the buttocks area. If the patient is add this exercise to the workout routine, they have many health benefits & decrease the risk of injury.

What is the Gluteal stretch?

The gluteal region has three types of Gluteal muscles:

• Gluteus maximus
• Gluteus medius
• Gluteus minimus
• These are situated in the buttocks area. The gluteus maximus is the biggest muscle in the body & is in charge of generating a lot of power.
• The glutes are connected to bones in the hips, pelvis, legs, as well as back. This is the reason why, if the glutes are tight, you may feel tension not only in the buttocks but also in the hips, back, as well as surrounding areas.
• Gluteal muscle Tightness can be a result of many factors, such as injury, bad posture, absence of proper warmups, muscle imbalance, or bad form when exercising. The patient might feel that the glutes were tight if they overwork these muscles during a workout or even while playing a sport.

What is the purpose of doing a glutes stretch?

There are many purposes for doing glute stretching:

• It relieves tightness as well as tension in the muscles.
• Decrease discomforts, like low back pain or tightness in the hips.
• Improve flexibility and range of motion of the Hip.
• Decrease the risk of injury.
• Increase performance of physical activities.
• Increase overall mobility.

What are the types of glutes stretch?

There are so many stretching techniques the patient knows about:

• Seated figure-four stretch
• Standing figure-four stretch
• Supine gluteal stretch
• Seated gluteal stretch
• Downward-Facing Dog
• Pigeon Pose
• Recline Knee To Chest
• Seated twist
• Cross-legged glute stretch
• Standing side bend
• Glute bridge
• Glute bridge with band
• Seated hip abduction with resistance band
• Lizard Pose Variation
• Cow-Face Pose (Recline)
• Standing Straddle
• Rotated Low Lunge
• Kneeling Lunge Stretch
• Yogi Squat Pose
• Child’s Pose.

Seated figure-four stretch

• To do this stretch: Take the sitting position in a sturdy chair.
• Put the left ankle on the right thigh, just above the knee.
• Put the hands on the shins.
• Keeping the spine upright, bend slightly forward to feel a deep stretch.
• Hold for 20 seconds.
• Come back to the starting position.
• Repeat with the opposite leg.

Standing figure-four stretch

• How to do this stretch: Stand tall. keep the spine neutral.
• Cross the right ankle over the left thigh, just above the knee, to make a “4” figure.
• Hold on to the table for support.
• Gently bend the left knee, moving the hips down into the squat position.
• Pause when the patient feels a stretch in the right glute.
• Hold for 15-20 seconds.
• Come back to the beginning position.
• Repeat with your opposite leg.

Supine gluteal stretch

• How to perform it: Begin by lying flat on the back of a mat.
  Bend the knees & place the feet firmly on a mat, assuring that they are hip-width apart & the spine is neutral.
• Release as well as turn out the left leg so that the ankle is resting on the right leg, just above the knee.
  Move the right knee towards the upper body, resting both hands on the back of the right thigh.
• Hold the position for 15 – 30 seconds, breathing deeply continuously.
  Each time that you exhale, draw the knee further into the chest & press the left elbow into the left knee to increase the stretch, assuring
• that the spine remains in the neutral position and the tailbone is on the floor.
  Repeat this stretch on the opposite side.

Seated gluteal stretch

• How to perform it: Take a seat in a chair. The spine is straight.
• Place the left foot on the right knee just above the knee.
• Now grab the left knee by the hand & draw towards the chest.
• Hold when they feel stretched.
• 15-20 seconds hold & repeat another side.

Downward-Facing Dog

• To perform this stretch: Start in the push-up position, with the hands shoulder-width apart as well as the legs together.
• Upright the body & engage the core.
• Draw the hips back as well as up, forming an upside-down “V” with the body.
• Gently bend the knees & put the head between the shoulders, keeping this in line with the spine.
• Reach the heels toward the floor but keep them slightly lifted.
• Hold for 15 seconds. Come back to the embarking position.

Pigeon Pose

• To do the stretch: Start on all fours. Move the left knee toward the left wrist, placing the shin on the floor.
• Move the left ankle toward the right wrist.
• Slide the right leg back, point the toes, as well as keep the hips facing forward. Extend the spine.
• Slowly walk the hands forward. Hold for 5–10 seconds.
• Come back to the beginning position. Switch the legs & repeat.

This stretching has some variations :

• Standing Pigeon
  To do the stretch: Stand with the feet around shoulder distance apart with the hands on the hips.
  Bend the right knee to bring it across your thigh, just above the knee of the left leg.
  Flex the right foot & rotate the right hip so that the right shin is parallel to the floor.
  For a deeper stretch, bend the left knee & hinge at the hips.
  Hold for 30- 60 seconds before repeating the movement on the other side.

• Reclined Pigeon
  To do the stretch: Start by lying on the floor.
  Bend the legs & the soles of the feet flat on the floor.
  Raise the right leg to bring the right ankle to rest on the left thigh, just above the knee.
  Flex the right foot & wrap the arms around the left thigh, slowly pulling it closer to the chest as you press the right knee away from the body.
  Hold for 30 – 60 seconds before repeating on the other side.

• Modified Pigeon
  To perform the stretch: Sit on the ground with the legs straight out in front of you & hands-on on either side of the hips. After that, flex the left foot, bend the left knee, as well as bring the shin towards the body, maintaining it as perpendicular to the thigh as you can.
  Simultaneously swing the right leg behind you & bend it slowly.
  Slowly press into the fingertips for balance.
  Hold for 30- 60 seconds before repeating the movement on the opposite side.

• Elevated Pigeon
  To perform this stretch: Stand as close to a table as you can.
  Lift the right leg with the knee bent.
  So, the leg forms a 90-degree angle, & rest the right knee as well as ankle on the table in front of you.
  So, the knee & ankle rest parallel to the table’s edge in front of you.
  Bend forward towards the shin as much as is comfortable.
  When the patient feels stretched, hold there for 30-60 seconds and switch the legs.

Recline Knee To Chest

• To do the stretch, start lying on the back with the legs straight.
• Bend the right knee & wrap the arms around the shin.
• Slowly pull the knee by the hands towards the chest.
• Hold for 60 – 120 seconds, then repeat the movement on the left side.
• Repeat 2 times.

Knee to the opposite shoulder

• To perform this stretch: Start by taking the supine lying position on a mat & straighten the legs in front of you.
• Bend as well as lift the lifted knee & put the hands around the left knee.
• Pull the left knee up toward the right shoulder.
• Hold for 15- 30 seconds.
• Come back on the left leg to the starting position.
• Straighten the left leg & repeat with the right leg.

Seated twist

• To do the stretching: Sit on the floor as well as stretch the legs forward.
• Place the right arm behind you & bring the right leg over the left.
• Place the right foot on the floor near the left knee.
• Position the left arm over the right knee, with the palm facing outward.
• Twist to the right & use the left arm to pull the right knee inward.
• Hold the position for 15 – 30 seconds.
• Untwist and repeat on the opposite side.

Cross-legged glute stretch

• To perform this stretch: Sit on the ground cross-legged, with the right foot tucked into the left thigh.
• The left leg would be in front of the right shin.
• The arms stretched in front of you.
• Slowly lean the torso forward towards the crossed legs.
• When you feel it, hold it there for 20-30 seconds.
• Repeat the stretch with the left foot tucked into the right thigh.
• If the patient wants to feel a deep stretch, down the body toward the legs even more. The patient can also stretch the arms out farther.

This stretch has some variations:

• Butterfly pose
  To do the stretch: Take the butterfly shape position on the floor.
  This includes sitting with the soles of the feet pressed together & the knees open on either side, with the outer thighs reaching toward the ground.
  After that, lean forward to feel a deep stretch.
  Hold this position for 15-30 seconds and repeat.

• Standing side bend
  To do the stretch: This stretching will also stretch out the upper body.
  Use the wall for support as well as balance, take the standing position with one side of the body towards a wall.
  Now cross the leg afar from a wall in front of the other leg.
  Place one palm on a wall & the other palm on the hip.
  Then bend the body away from a wall, as well as push the hip toward a wall.
  Hold for 15-20 seconds before repeating on the opposite side.

Glute bridge

• To perform this stretch: Take the lying position on the back with the knees bent as well as the feet flat on the floor.
• Put the feet hip-width distance apart & gently contract the abdominal muscles.
• Slowly breathe out during maintaining the abs contracted & then raise the hips up & off the ground.
• Slowly contract the glute & do not raise the hips past the point of comfort.
• Hold for 10 – 15 seconds, inhale, & gently lower yourself back to the beginning position.
• Repeat 5-8 times.

Glute bridge with band

• To do the stretching: Tie up the small, tight resistance band around the calves.
• Take the lying position on the back as well as raise the hips up.
• Maintain tension in the resistance band & tap the hips down to the floor before lifting them back up again.
• This is important to keep the spine upright as well as make the movement come from the hips.
• Repeat 10-15 times.

Seated hip abduction with resistance band

• To perform this stretch: Sit on the floor & tie up the resistance band around the calves.
• Flex the knees as well as maintain the feet on the floor.
• Put the hands slightly behind you.
• Keep the back straight back & press the legs out to the sides as you do an external rotation to the hip.
• Slowly, & with control, bring the legs back together. Holding time should be 10 – 15 seconds.
• Repeat 8-10 times.

Lizard Pose Variation

• To do the stretch: Begin in the high plank position with the hands directly under the shoulders.
• Bend the left knee to bring the left foot outside of the left hand, assuring the left knee is in line with the left ankle.
• Rest the right knee on the ground.
• Press the left foot into the ground and gently push the left knee outward.
• To feel a deeper stretch, lower the forearms to the ground.
• Hold for 60 – 120 seconds before repeating the movement on the opposite side.

Cow-Face Pose (Recline)

• To do the stretch: Begin by lying on the back & with the legs bent.
• The soles of the feet are flat on the floor. Cross the left thigh over the right.
• Maintaining the head on the mat, use the hands to slowly pull the shins up toward the chest.
• Bring the shins as perpendicular to the upper body as possible.
• Hold for 60 – 120 seconds before repeating the movement with the right thigh over the left.

Standing Straddle

• To do the stretch: Start with the feet 2 – 3 feet apart with the toes angled slightly inward.
• Bend forward at waist level as well as walk the hands to the left ankle.
• Hold for 30-60 seconds before walking the hands to the right ankle.
• Repeat 3 – 4 times.

Rotated Low Lunge

• To do the stretch: Start in the high plank position with the hands directly under the shoulders.
• Flex the right knee to bring the right foot outside of the right hand, assuring the right knee is in line with the right ankle.
• Lift the right arm toward the roof, rotating the chest towards the right knee.
• Look over the right shoulder toward the roof.
• So the body forms a straight line from the head to the left heel.
• Hold for 60 – 120 before repeating the movement on the other side.

Kneeling Lunge Stretch

• To do the stretch: Lower into the kneeling lunge with the left knee on the floor & the right foot planted in front of you.
• Put the hands on the hips & gently push the right hip towards the right foot.
• Hold this position for 20- 30 seconds, switch sides, & repeat.

Yogi Squat Pose

• To perform this stretch: Stand with the feet wider than hip-width apart, toes facing either forward or slightly outwards.
• Bend the knees & squat down as much as possible so that the hips come below the knees.
• Try to maintain the back as straight & upright as possible, pressing the hands together as well as elbows against the insides of the knees for assistance.
• Hold for at least 10 – 15 seconds and repeat.

Child’s Pose

• To do the stretch: Start on the hands as well as knees, with the knees placed out wider than the hips.
• Sit back on the heels so the stomach lowers between the thighs.
• Slowly bend forward as much as possible.
• Keep the upper body long as you continue to press the hips back & the arms forward.
• If comfortable, put the forehead on the floor.
• Hold this position for around 20-30 seconds and repeat. The patient needs to do this stretching exercise three times per session. Do three sessions in one day. Moreover, the patient needs to do all exercises under the observation of the physical therapist.

What are the common mistakes done while stretching?

There are certain mistakes the patient should not make during stretch:

• Not Warming Up Before Stretching
  Stretching after warm-up motions decreases the risk of injury by giving unexpected flexibility to the muscle. Never perform stretching without a prior warm-up period unless the patient feels pain in the muscles.
• Not Stretching At All
  Always perform stretching before any exercise workout which assists the muscles to activate & take a load into them. Without any muscle stretching, the patient put the muscles in danger or it may tear the muscles due to sudden weight loading into them.
• Not Stretching For Enough Time
  The patient has to stretch the muscles for enough time, every stretch requires a different amount of time. Static stretching may be around 30 – seconds, dynamic stretching is required 10-12 repetitions.
• Forgetting to Breathe
  Do not forget to breathe while the stretch, owing to the patient needing more oxygen during the stretch. So make sure you continue breathing while performing a stretch.
• Stretching Into An Injury
  If the patient is injured, he has to avoid stretching through that injury pain. Stretching makes the muscles suffer & causes lots of pain, so make sure to not stretch any injured area.
• Stretching Until It Hurts
  Do not stretch the muscles until you feel pain. Stretching should be in a mild painful manner that is a little forced at the end of the stretch. So much pain while a stretch makes the muscles injured as well as damaged. Overstretching is dangerous for you. Moreover, the patient needs to do all exercises under the observation of the physical therapist.

FAQ