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How To Stretch Glutes: 5 Easy Ways To Avoid Injury

By February 11, 2020No Comments
Common Injuries to Runners

The primary role of the gluteus maximus is a hip extension which propels the runner forward. Sitting at a desk
job all day or overusing the gluteal muscle can lead to tight glutes, and decreased performance. Read
on to know how to take care of your glutes.

Whether you like it or not, your glutes are the most important muscles that assist you in running. They support functions like walking, climbing and even hip rotation. Weak glutes can lead to the wrong posture, soreness inlegs, decreased pelvic mobility, knee pain, tight hamstrings, lower back pain, pelvic pain, and decreased mobility which in turn leads to inefficiency in performance. As a runner, it’s important that you activate your glute muscles during every workout and dedicate time twice every week to train your gluteal muscles. And don’t forget to cool down and stretch these muscles, especially when you’re sore. Chances are, you’re too sore to run because your glutes
are neglected!

The glutes can become tight after too much sitting, or even due to overuse and overexertion. Tight gluteal muscles can lead to injury, which is why we recommend a proper warm-up and cool down of the glutes. Read on to know what you can do to relieve tightness!

Recline Knee to Chest Workout

How To Stretch Glutes: 5 Easy Ways To Avoid Injury

 

 

 

 

 

 

1. Lie down on your back with your legs straight out in front of you
2. Bend your right knee and wrap your arms around your shin, and pull your knee towards your
chest
3. Try pulling it as high as you can – ideally up till your right armpit
4. Make sure the lower back stays pressed on to the mat
5. Hold for 30 seconds, repeat on the next side
6. This stretch is best performed at the end of the workout

Glute Bridge Workout

How To Stretch Glutes: 5 Easy Ways To Avoid Injury

1. Lie down on our back, with your knees bent and feet flat on the floor
2. Lift up from the bottom of your spine, while pressing your feet on the floor and rounding
your chest towards the chin
3. Hold at the top for 15 seconds
4. Repeat 12 times
5. This stretch is best performed at the start of the workout

Pigeon Pose Workout

How To Stretch Glutes: 5 Easy Ways To Avoid Injury

1. Start with the tabletop position with your hands and knees on the yoga mat
2. Pull your right knee towards the right wrist, while keeping the shin on the floor and ankle
towards the left wrist
3. Try to get your right shin parallel to the front of the yoga mat to feel the stretch. Slide the
left leg further behind
4. Make sure your hips are not lifted while you’re stretching. If they are, put a rolled up mat or
yoga block under your hips to support them
5. Try bringing your chest towards the floor to deepen the stretch
6. Hold for 20 seconds. Repeat on the other side
7. This stretch is best performed at the end of the workout

Lizard Pose Workout

How To Stretch Glutes: 5 Easy Ways To Avoid Injury

 

 

 

 

1. Start from a high plank position and make sure your hands are directly under your shoulders
2. Bring your right foot ahead, just outside of your right hand. Make sure your right knee is in
line with your right ankle
3. For a deeper stretch, push your feet firmly on the ground and point the right knee
outwards
4. If you can, try lowering your forearms to the ground
5. Hold for 30 seconds and repeat for the other side
6. This stretch is best performed at the end of the workout

Standing Straddle Workout

How To Stretch Glutes: 5 Easy Ways To Avoid Injury

1. Stand with your feet a little wider than shoulder width, with toes inward
2. Hinge ahead from your hips to fold forward
3. Walk your hands from the middle towards your right ankle. Hold for 15 seconds
4. Walk your hands back to the middle, hold for 5 seconds and now walk towards the other
side
5. Hold for 15 seconds
6. Repeat this thrice
7. This stretch is best performed at the start of the workout

Protima Tiwary

Protima Tiwary

While she writes for a living, her ultimate goal is to workout in every corner of the world. Her idea of ‘me time’ is a good workout.

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