Flexibility: Gluteal Stretch (Mild)

Gaining flexibility does not happen immediately. It takes time and effort to attain reasonable flexibility for good alignment and body balance. You may find that doing flexibility exercises helps to ease your pain.

How can I benefit by learning this exercise?

Stretching the gluteal muscles can often bring relief from back and buttock pain. The gluteal stretch often provides needed flexibility for improving muscle balance around the hips, while also helping to ease pain.

How do I perform this exercise?

Lie on your back. Bring one knee toward your chest. Hold your knee with one hand and your ankle with your other hand. Pull your knee and ankle toward your opposite shoulder until you feel a mild stretch in your buttock. Use your other hand to move the heel as well. This helps to fine tune the stretch and pinpoint the area you’re stretching.

How many and how often should I do this exercise?

• Sets: 1 - 2
• Repetitions: 2 - 3
• Hold: 30 seconds
• Perform: 1 - 2 times per day

Are there other recommendations I need to be aware of?

Start out cautiously with this stretch so as not to over do it, which could cause extra pain. Avoid pulling your knee too vigorously at first, which could cause extra pain.

What should I watch out for while doing this exercise?

Be aware of pain that increases either in your low back down the leg you are stretching. Try reducing the amount of pressure you apply during the stretch. If you still feel pain when doing the exercise, discontinue the stretch and consider choosing from other flexibility exercises.