GlutealMuscle Stretching: 2 Recommended Actions
A sedentary and inactive lifestyle often results in a lack of activity in the gluteal muscles. Many questions.
Using stretching techniques can allow us to warm up the hip muscles before exercise, restore flexibility, and increase hip joint mobility! This in turn stabilizes the lower back and knees. To help you train better!
The benefits of stretching: improve the stretch and elasticity of muscles; increase the range of motion of joints; relax tense muscles after exercise; avoid sports injuries to the greatest extent
At the same time, by By stretching your muscles under certain conditions, you can actually stretch your fascia and give your muscles more room to grow.
Today I will introduce to you two good ways to stretch the hip muscles
Action 1: Pigeon Pose
Pigeon pose is a classic movement in yoga, which stretches the hip muscles. It is also a very good action to improve hip flexion and external rotation range of activities!
The following is the action process
1. Choose a yoga mat, and then Bend one leg at the knee and hip at 90 degrees in front of you, extend the back leg backwards and straighten naturally (as shown below)
2. Keep your torso upright, lean forward, increase the angle of hip flexion, and when you feel Stay in this position for 20-30 seconds when your gluteal muscles feel stretched!
3. Keep breathing evenly, and don’t hold your breath during the stretch.
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Action 2: Lie on your back and hug your legs!
Action process
1. Choose a yoga mat, then lie on your back, and then bend your legs Bend your hips and knees 90 degrees!
2. Put one leg over the knee of the other leg, hold the other leg with both hands, and then pull it back. When you feel the buttocks Muscles feel stretchedStay in this position for 20-30 seconds! Do static stretches!
3. Keep your breathing even and don’t hold your breath. Don’t stretch until it hurts, just feel a clear stretch!
4. Keep your lower back against the ground and don’t get up!
Final tip: Stretching focuses on “continuation” and it is best to do it every day. "Continuance" is the key. Only by persistence will you make progress. If you do it at least 2-3 times a week, you will have a chance to see the effect. If you don't do it on a regular basis and try to make up for what you didn't do on weekdays on holidays, the effect will be very limited. , or it can be said that there is no.