Yoga Stretching Glute Stretches

Related Articles

• Stretching For Runners Remember those days when your gym coach used to keep telling you to stretch. Well he may ...
• Running Stretches Performing some running stretches after completing your running workouts help increase ...
• Exercises for Glutes The lower portion of our body is usually the most stressed portion because of the entire ...
• Exercises For Chondromalacia If you are suffering from intense pain in one or both knees, you may be suffering from ...

• Tweet
• 

...usually involved in almost all cardiovascular exercises. When you stretch them regularly, you have softer muscles that are more relaxed. The gluteal muscles make up the buttocks, and these are involved when you are running, jogging, swimming or even cycling. So if you are planning to start with any of these exercises, you can start off with glute stretches.

Glute Stretches For Runners

Glute stretches for runners are especially important, since the buttocks are actively involved in this exercise, and may suffer wear and tear during the exercise. Stretching them regularly can therefore help prevent unnecessary wear. There are some glute stretches in yoga routines as well. These routines will help massage the gluteal muscles gently, strengthening them and improving their range of motion.

Glute Exercises For Women

The glute stretches for women are also extremely important because these are important part of the child bearing process. If you do not have strong glutes, the increasing weight and changing body size during pregnancy could be really uncomfortable and distressing. It could also cause sciatic pain and other problems relating to the lower back. Strong gluteal muscles, on the other hand, can help make labor much easier. Glute stretches for men are same as that of women.

Types Of Glute Exercises

Glute exercises can help you strengthen your gluteal muscles and make them more flexible. Here are some of the most common types of glute exercise.

Deep lunge:

This is a very easy stretch to perform.

1. Stand in front of a flight of steps and place your left foot on top of the second step.
2. Now push your right leg backwards and bend the knee slightly.
3. Feel the stretch in your gluteal muscles and hold it for a few seconds.
4. Repeat with the other leg. You may repeat the entire set 5 to 10 times.

Stacked Knee Glute Stretch:

1. Seat yourself comfortably on the floor and cross your legs.
2. Bring your left foot next to your right hip.
3. Now put your right leg on top of the left leg and stretch it to bring the right foot closer to the left hip.
4. Try to place the knees on top of each other, lean forward and feel the stretch.
5. The stretch should be held for at least 15 seconds and then release. Repeat 5 times.

Pigeon Stretch:

The pigeon pose is a yoga stretch.

1. Start off in the downward facing dog. Bring both your feet together and place both your hands around your right knee.
2. Point the left hip towards the mat and bend down.
3. Rest your torso on the bent front leg.
4. Stay in this position for about 10 to 30 seconds.
5. Swap sides and perform it for the other leg.
6. Repeat this for 5 times.

Pretzel Stretch:

1. Sit on the floor with your back straight and your legs stretched in front of you.
2. Turn your torso towards your side and extend your arm behind you.
3. Support your body with the extended arm and the bent knee.
4. Twist your torso further. You can do this by putting pressure on the knee with your elbow.
5. Hold the stretch for about 30 seconds and repeat on the other side.
6. Repeat this set at least 5 times.

Glute Stretches : Do's & Dont's

Do's

• When you are exercising and stretching the hip flexor and quadriceps muscles to strengthen your glutes, hold each of the stretches for at least 10 seconds.
• You should also perform at least 10 to 15 reps for each of the muscle groups that you plan to exercise and stretch.
• To stretch the intended muscle, you may have to contract the opposite muscles. This will also help the intended muscle groups to be in the position where they can be strengthened and toned.
• The stretching of these muscles should be performed both before and after your exercises.
• This way, you will have a healthy workout and would not experience pain or stiffness after.
• You should also speak to a professional regarding the dos and don’ts of such stretches.

Don'ts

• Ensure you hold the stretched pose no longer then 10 seconds without rocking or bouncing, to avoid straining, overstretching or pulling the muscle.
• Remember that mild tension is fine during a stretch, but make sure you do not stretch beyond a point where you feel pain.

Glute Stretches Benefits

• The biggest advantage of performing the glute stretches before and after your exercise can stretch your glutes and spare your body from the pain and the stiffness that you would often experience after a particularly long running or exercising routines.
• Regular stretching of the gluteal muscles would also keep your muscles healthy even as you age.
• A lot of people experience pain and immobility as they age.
• Stretching the glutes regularly can keep you free from injuries.
• Pulled glutes are painful; therefore stretching them regularly can help keep them fit and healthy.

Find Pose

Select Pose Accomplished Pose Alternate Nostril Breathing Arm Pressing Posture Balancing Stick Pose Bharadvaja's Twist Bound Angle Pose Bow Pose Bridge Pose Butterfly Pose Camel Pose Cat Pose Chair Pose Child's Pose Corn Tree Pose Corpse Pose Cow Face Pose Crocodile Pose Dolphin Plank Pose Downward Facing Dog Pose Eagle Pose Easy Pose Eight-Angle Pose Extended Hand To Big Toe Pose Extended Puppy Pose Feathered Peacock Pose Fish Pose Four Limbed Staff Pose Garland Pose Gate Pose Half Frog Pose Half Lord of the Fishes Pose Half Moon Pose Half Tortoise Pose Hare Pose Head To Knee Forward Bend Hero Pose Heron Pose High Lunge King Pigeon Pose Legs-Up-the-Wall Pose Locust Pose Lord of the Dance Pose Lotus Pose Low Lunge Mantra Meditation Monkey Pose Mountain Pose One Legged King Pigeon Pose II One-Legged King Pigeon Pose Peacock Pose Plough Pose Raised Foot Pose Reclining Bound Angle Pose Revolved Abdomen Pose Revolved Side Angle Pose Revolved Twist Scorpion Pose Seated Forward Bend Seated Wide Angle Forward Bend Shoulder Pressing Pose Side Crane Pose Single Nostril Breath Skull Brightener Breath Spread Leg Forward Fold Staff Pose Standing Split Supported Headstand Supported Shoulderstand The Shooting Bow Pose Tree Pose Upward Bow or Wheel Pose Upward Forward Fold Upward-Facing Dog Urdhva Mukha Pinch Mayurasana Warrior I Pose Warrior II Pose Warrior Seal Wide Angle Seated Forward Bend Wide Legged Forward Bend Wind Removing Pose

Glute Stretches

• Arm Stretches
• Chest Stretches
• Shoulder Stretches
• Leg Stretches
• Knee Stretches
• Lower Back Stretches
• Hamstring Stretches
• Running Stretches
• Back Stretches
• Thigh Stretches
• Groin Stretches
• Neck Stretches
• Hip Stretches
• Golfers Stretches
• Calf Muscles Stretches
• Ankle Stretches
• Iliotibial Band Stretches
• Piriformis Stretches
• Warm Up Stretches
• Dynamic Warm Up Stretches
• Soleus Stretch
• Gastrocnemius Stretch
• Lumbar Stretches
• Quadricep Stretches
• Ballistic Stretching
• Adductor Stretch
• Bicep Stretch
• Triceps Stretch
• Spine Stretches
• Upper Back Stretches
• Abdominal Stretches