Seated Piriformis StretchThe Seated Piriformis Stretch primarily stretches the Piriformis and Gluteus Maximus. The Piriformis muscle is often tight in individuals that sit for long periods of time, and/or individuals that experience lower back pain. This exercise should be incorporated in your daily stretching routine to help reduce lower back pain, and to increase your flexibility of the hip joint.
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Prone Gluteal StretchThe Prone Gluteal Stretch Stretch primarily stretches the Gluteus Maximus, and one of the Hip Flexors (Iliopsoas). The leg that is placed in front will target the Gluteus Maximus, whereas the rear leg will stretch the Iliopsoas.
Lying Crossover StretchThe Lying Crossover Stretch Stretch will primarily stretch the Hip Abductor group (specifically the Gluteus Medius & Minimus). This stretch also targets the Erector Spinae, as well as the Obliques.
Standing Gluteus Maximus StretchThe Standing Gluteus Maximus Stretch primarily targets the Gluteus Maximus as well as the Gluteus Medius and Minimus. This stretch can be incorrectly done if you're not aware of your hip position. Always hinging from the hips and keeping the spine neutral oppose to leaning over with a rounded back (will take emphasis off the Gluteus muscles).
Lying Gluteus Maximus StretchThe Lying Gluteus Maximus Stretch will be focusing on the Gluteus Maximus as well as the Gluteus Medius and the anterior fibers of the Gluteus Minimus. This stretch is very effective on releasing unwanted tension on the all the Gluteal muscles and is one of the most common Gluteus stretches. To get a deeper stretch, focus on pushing the knee downwards while resting your ankle on the thigh.
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