Butt Fact: Doing glute stretches regularly will help your whole body stay looser.
After working out your glutes and the surrounding muscles, nothing feels better than a good stretch. Tight glutes can lead to low back pain, hip and knee issues, and even a pull or strain in the glute itself. Stretching your glutes after a workout helps spare you from a stiff body the next day. And doing glute stretches will help keep you mobile as you age.
Figure 4 Stretch
- Lie on your back. …
- Cross your left leg over your right so that your left ankle rests on your right knee.
- Reach your hands around your right thigh and pull it gently towards your torso.
- Hold for 15 to 30 seconds.
- Relax, and then repeat with the other leg.
- Repeat this cycle 2 to 4 times.
Note: The Figure 4 Stretch is also known as a pretzel stretch or a piriformis stretch. The piriformis is another muscle in the butt, through which the sciatic nerve runs. A tight piriformis can cause pain when it puts additional strain on the nerve, possibly leading to sciatica or piriformis syndrome. Doing the Figure 4 stretch helps address tightness in both the glutes and the piriformis.