Hip / Glute Stretches

Hip / Glute Stretches

Target Muscle Group Description & Cues Start Position Finish Position
Hips
Gluteus Maximus
Glute Max Stretch
 
-Start laying face up
-Pull your knee to your chest until you feel a GENTLE stretch in the hip / glutes.
 
-Hold 30 seconds to 1 minute, repeat on opposite side.
Hips
Gluteus Maximus, Gluteus Medius, Gluteus Minimus
Pigeon Pose
 
-Start on all fours (hands and knees)
-Cross one leg infront of the other, as if you're making a "T" with your legs.
-You may feel a stretch in this position
-If not, lean your torso forward and let your weight rest on your frontleg until you feel a GENTLE stretch in the hip /
 Hips
Piriformis
 Piriformis Stretch
 
-Start in a seated position
-Cross one leg over the other so your top leg is parallel with the ground.
-If your leg won't fall parallel with the ground, gently push down on your knee until you feel a GENTLE stretch in the hip
-If you are more flexible, lean your torso forward until you feel a GENTLE stretch in the hip
 
-Hold for 30 seconds to 1 minute, repeat on the opposite side.
   

 

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