Exercises » Post Natal Fitness » Stretch Out » Exercise 3 - Hip & Buttock Release
Gently ease out the tension
Aims
The gluteals are the biggest muscle group in the body and their work load is considerable.Of all the muscles, they deserve a good stretch to release tension.
Actions
- Lie on your back with both knees bent and feet flat on the floor
- Take your right leg and cross it over, resting your ankle on your left thigh
- Make the core connection then reach through the space to take hold of your left thigh
- Relax your shoulders back to the floor and gently pull your thigh in towards you. You should feel the stretch in the right buttock and hip area.
- Release the leg and and repeat on the other side
Adaptations
- The more you pull your thigh in, the more intense the stretch
- If reaching for your thich is too much, simply cross your leg over and allow the knee to release outwards for an easier version.
Care Points
- Relax the crossed kee outwards to enable the full stretch
- Hold around the thigh rather than behind the knee joint which may cause restrictions