Description

Stretching the muscles is very important in order to be flexible. Muscle shortening and the resulting incorrect posture can be corrected by stretching. It helps to reduce tension in the muscle and increase blood circulation. This exercise stretches the back of the thighs and the buttocks.

Exercise

Gluteus stretch lying down

Type: Unilateral Equipment: Körpergewicht

Tutorial

1

Lie on your back on the floor.
2

Fully bend your left knee joint. Grasp your left knee with your hands and pull it towards your chest so that you feel a stretch in your left gluteal muscles. Your right leg remains straight.
3

Hold this position until you have reached the specified time. Then do the exercise with your other side.

Tip

Short-term stretching (10-15 seconds) is suitable for warming up before training. To increase flexibility in the long term, the muscle should be stretched for 30 seconds or longer. The intensity should be chosen so that you feel a stretch in the muscle, but not too much pain. Pay attention to how your body feels. Parameters such as temperature, time of day, age and training condition should be taken into account
Make sure that you maintain calm and even breathing while stretching.