100.2 - Lying Buttock Stretch
Description
This article is from the Stretching FAQ, by Brad Appleton Brad_Appleton@ivhs.mot.com with numerous contributions by others.
100.2 - Lying Buttock Stretch
This mainly stretches your buttocks (gluteal muscles) but also makes some
demands on your groin and upper inner-thigh area. You must be very careful
*not* to apply any stress to the knee joint when performing this stretch.
Otherwise, serious injury (such as the tearing of cartilage) may occur.
Lie on your back again with both knees bent and in the air and with your
feet on the floor. Take your right foot in your left hand (with your hand
wrapping under your foot so that the fingertips are on its outside edge)
and hold your leg (with your knee bent) in the air about 1-3 feet above
your left breast (relax, we haven't started to stretch the buttocks just
yet). The leg you are holding should be in much the same position as it is
when you start your groin stretch in the next exercise, only now it is in
the air because you are on your back (See "B.3 - groin and inner-thigh
stretch"). Exhale and slowly pull your foot over to the side and up (toward
your head) as if you were trying to touch your outstretched leg about 12
inches to the outside of your left shoulder. You should feel a good stretch
in your buttocks about now. If you feel any stress at all on your knee then
stop at once. You are probably pulling "up" too much and not enough to the
side. You may wish to use your free hand to support your knee in some way.
Hold this stretch for about 20 seconds (and stop if you feel any stress in
the knee joint). Now repeat this same stretch with the other leg (using
the other hand). Remember that the leg you are *not* holding should have
the sole of its foot on the floor with the knee bent and in the air.
To make an isometric stretch out of this, when you are performing the
passive stretch (above) and feel the stretch in your buttocks, continue
trying to pull your foot to the outside of your shoulder while at the same
time resisting with your leg so that it pushes agains your hand. No actual
leg motion should take place, just the resistance. Stop immediately if you
feel any undue stress to your knee.
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