31 Days to a Better Butt – Day 28 – Figure 4 Stretch

31 Days to a Better Butt - Figure 4 StretchButt 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

  1. Lie on your back. …
  2. Cross your left leg over your right so that your left ankle rests on your right knee.
  3. Reach your hands around your right thigh and pull it gently towards your torso.
  4. Hold for 15 to 30 seconds.
  5. Relax, and then repeat with the other leg.
  6. Repeat this cycle 2 to 4 times.

31 Days to a Better Butt - Figure 4 Stretch

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.

31 Days to a Better Butt

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