Glute Exercises and Stretches

 

Glute (Bum cheeks) stretches

  • Starting Position: Sit in a chair and cross one leg so that the foot is resting on the other knee as shown.

  • Action: Gently lean forward until a stretch is felt in the buttock of the crossed leg. Hold for 30 secs

  • Repetition: Repeat 3 times, 2x daily, or before and after exercise

  • Progress by leaning towards the foot resting on your knee i.e. away from the side you are stretching

 

 

Hip Flexor stretches

  • Starting Position: Sit on the floor, bend both of the knees and make sure the soles of your feet are touching each other as shown.

  • Action: Gently push your knees down with your elbows. Hold for 30 secs

  • Repetition: Repeat 3 times, 2x daily, or before and after exercise

 

 

Glute (bum cheek) clenching

  • Starting Position: Sit on a tennis ball and clench you bum cheek.

  • Action: Hold for 10 secs

  • Repetition: Move the tennis ball to another position of your bum cheek and repeat 3

  • Progress by clenching 1 bum cheek at a time instead of both at the same time

 

Superman exercise

  • Starting Position: Get on your hands and knees. Make sure your back is flat and tighten your abs by pulling your belly button in towards your back.

  • Action: Reach one arm forward while lifting your opposite leg straight back. Hold the position and then return to starting position to switch sides.

  • Repetition: Repeat 3 times, 2x daily, or before and after exercise

  • Progress by leaning towards the foot resting on your knee i.e. away from the side you are stretching

 

​Lunges

  • Starting Position: Sit Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always pull your belly button to you back.

  • Action: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position. Change over legs and do the same.

  • Repetition: Repeat 3 times

  • Progress by walking through with the next leg instead of going back to starting position

 

 

The Clam

  1.     Lie on your left side with your head resting on an outstretched left arm(either leaning or lying down)

  2. Bend both knees slightly, approximately 45 degrees.

  3. As you breathe out, lift your top knee up, keeping your ankles together.

  4. Hold that position for 2 seconds.

  5. Slowly lower the leg back down.

  6. Repeat 20 times.

  7. Switch legs and repeat the exercise on the other side – 20 times

  8. Perform this exercise every day.

  • Progress by adding an exercise band round the knees for resistance

 

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