It’s pretty common to form it to the top of the day and realize your butt may be a little sore, tight, or even even numb. But butt stretches can relax your tight tush, fast.
The tight, sore feeling can simply flow from to not moving enough, Cameron Yuen, P.T., D.P.T., C.S.C.S., senior physiotherapist at Bespoke Treatments in ny City, tells SELF.
When you’re sitting within the same position for too long, the nervous disorder can cause a numb butt or that lovely pins-and-needles sensation. “If your chair features a sharp edge, the nerves tend to urge irritated more quickly,” says Yuen. “Numbness, however, is typically thanks to compression of the nerves that run near the glute muscles on the rear of the hip. a bit like the muscle, these nerves need movement and blood flow.”
Short-term, spending an excessive amount of time sitting on your butt can cause you to feel really stiff within the muscles ahead of your hips, or your hip flexors. This puts you during a position where the tightened, shortened muscles pull your pelvis forward, causing your lower back to hyperextend, or arch, Yuen explains.
“These resulting postures aren’t necessarily harmful, but if you lose your ability to urge out of them, you’re more likely to develop low-back and hip pain.” Basically, the more chronically tight your hip flexors are, the better it’ll be to slide into this arched-back position subconsciously. And over time it won’t feel great.
Spending an excessive amount of time sitting can decrease your hip and lower-back mobility. which will add up to an entire lot of tightness and potential issues with range of motion and mobility, both during everyday activities and workouts.
This tightness also can increase the prospect you would possibly pull something if you opt to get off of your chair and go right into a run or intense HIIT session at the top of the day. “It’s possible that you simply might strain a muscle or compensate at a special joint thanks to a scarcity of mobility at the hips,” Yuen says. “Usually, if the hips are stiff, the lower back suffers first.”
To combat that hip tightness and glute soreness, you ought to aim to face up for a fast 5-to-10-minute movement break every hour, Yuen suggests. Butt stretches (to loosen your glutes and therefore the surrounding muscles) can help too. Yuen put together the stretch routine below. Add it to your day, either during one among your quick movement breaks, or at the top of the day, to urge the blood flowing and keep your muscles feeling good.
Source by HowCast
1. Standing Hamstring Stretch
“For this stretch, you would like to think dynamic instead of static,” Yuen says. “That is, move in and out of the stretch instead of just holding it at end range. Muscles and joints like movement, especially if you’ve been static all day.”
- Stand tall together with your feet hip-width apart, knees slightly bent, arms by your sides.
- Exhale as you bend forward at your hips, lowering your head toward the ground while keeping your head, neck, and shoulders relaxed and pushing your butt back behind you.
- Stretch until you are feeling a mild pull in your hamstrings, but not discomfort or pain.
- Hold this position for 3 to five seconds, then roll copy to your starting position
- Repeat this movement, aiming for 20 reps. Each time, attempt to stretch a touch deeper.
It’s okay to stay a small bend in your knees to assist if you aren’t super flexible.
Source by FitnessBlender
2. Standing Quad Stretch
“This stretch focuses totally on the rectus femoris, which crosses both your knee and your hip,” says Yuen. “Since this muscle gets stiff with sitting, confirm you squeeze your same-side glute when performing this stretch. this may keep your lower back from hyperextending.”
- Stand together with your feet together. Bend your left knee and use your left to tug your left foot toward your butt. Keep your knees together. If you would like to, put one hand on a wall for balance. Squeeze your glutes to extend the stretch within the front of your leg.
- Stretch until you are feeling a mild pull in your quads, but not discomfort or pain.
- Hold this position for 3 to five seconds, then release.
- Do 20 reps on your left leg, then do 20 on your right. With each rep, attempt to stretch a touch deeper.
Source by Vive Health
3. Figure Four Stretch
This stretch targets your glutes and therefore the deeper hip rotators which will occasionally compress the nerves on the rear of your hip, Yuen explains.
- Lie on your back together with your feet flat on the ground .
- Cross your left foot over your right quad. Lift your right leg off the ground . Grab onto the rear of your right leg and gently pull it toward your chest.
- When you feel a cushty stretch, hold there for 3 to five seconds, then release the stretch.
- Do 20 reps on the proper leg, then 20 reps on the left. With each rep, attempt to stretch a touch deeper.
Source by YogiApproved.com
4. Downward Facing Dog
“This may be a great stretch to open up the whole back of your hips and legs while also decompressing the lower back,” Yuen says.
- Start on your hands and knees, together with your hands stacked under your shoulders and knees under your hips.
- Spread your hands wide and press your index and thumb into your mat. Lift your tailbone and press your butt up and back, drawing your hips toward the ceiling.
- Straighten your legs as best you'll and press your heels gently toward the ground .
- Your head should be between your arms, facing your knees, and your backs should be flat. Hold the stretch for 30 to 60 seconds.
If the stretch feels too intense, bend your knees slightly to alleviate a number of the strain .
Source by EkhartYoga
5. Sphinx Pose
Sitting keeps your back in flexion (bent forward), so it’s important to maneuver it the other way, into extension, Yuen says. Sphinx pose may be a thanks to do that gently. It also relaxes and exposes your hip flexors.
- Lie on your stomach together with your legs straight out behind you.
- Place your elbows under your shoulders and your forearms on the ground as you lift your chest up off the ground .
- Press your hips and thighs into the ground and believe lengthening your spine while keeping your shoulders relaxed.
- Sit up only enough to feel a pleasant stretch in your lower back. Don’t hyperextend, and stop immediately if you begin to feel any discomfort or pain.
- Hold for 30 to 60 seconds.
Source by Yoga With Adriene
6. Child’s Pose
This position relieves stress from your lower back while also pushing your hip and knee joints to their fully flexed position. Why’s that important? “Joints rarely get taken to their end range throughout the day. Neglecting end ranges of motion is how you finish up losing range of motion,” Yuen says.
- Kneel on your mat together with your knees hip-width apart and your feet together behind you.
- Take a deep breath in and, as you exhale, lay your torso over your thighs. attempt to lengthen your neck and spine by drawing your ribs faraway from your tailbone and therefore the crown of your head faraway from your shoulders.
- Rest your forehead on the bottom , together with your arms extended call at front of you. Hold for 30 to 60 seconds.
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