If you’ve gone out on a run recently or have been getting really into lunges, then you may have a sore backside. Luckily, that’s a common problem with a very simple solution – you guessed it – proper stretching. Below you’ll find a great exercise that’ll help your muscles relax and rebuild so that you can redouble your fitness connoiseurial efforts.
Seated Pigeon Stretch
Grab a mat and get down on the floor
Fold your right leg in front of you as if you were seated in a cross-legged position.
Now supporting your body with your arms take your left leg out behind you as far as and as straight as you can.
The quad of your left leg should be pressing into the ground, and you should feel a strong stretch throughout your entire left glute.
Don’t be afraid to use your hands along either side of your body to provide stability and take a bit of the stretch off of your right glute.
If it’s difficult to straighten out your left leg all the way, just aim to have your leg along the ground from the knee on down to the toes – you should still feel significant lengthening on your right side.
Keep your upper body as upright as you can as you breathe.
Hold this stretch for 30 seconds or longer.
This stretch can take a bit of focus and inherent flexibility, but it’s also very effective for loosening the glutes. Take your time!
This is also great for the crotch muscles
i learned this stretch in a yoga class. i do it every day now. it feels sooo good!