Glutes

When doing any sort of mobility it is important to make sure your muscles are warm to prevent any further injuries and to get the most out of your mobility routine. 
 

When working through any uncomfortable areas it is important to breathe deeply into the belly. When trying to go deeper into a stretch it is important to synchronize the movements with an exhale. 

Leg Cross
Leg Cross

Begin laying flat on your back, with both arms bent behind your head. Cross left leg over right. The closer you bring your heel to your butt the deeper the stretch. * This movement is the intro to the lumbar twist. Although this might be a good place to start before getting into the twist if you have a tight low back or hips. Hold for 60 seconds and repeat on other side.

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Lumbar Twist
Lumbar Twist

Begin laying flat on your back, with both arms bent behind your head. Bend left leg at a 90 degree angle and swing it towards the right side, reaching for the floor. Slip left foot underneath bent right knee. Gently turn neck to the left. Hold for 60 seconds and repeat on other side.

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Glute Roll
Glute Roll

Beginning at the hip crease of the the glute, allow your back to relax over the foam roller on a tender spot. Hold that spot until the tenderness subsides. then move the roller 1/4 inch to the next tender spot and repeat along entire glute. * For more advanced mobility you may rotate spine while on the roller.

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TFL Roll
TFL Roll

Beginning at the lateral hip crease, allow your hip to relax over the foam roller on a tender spot. Hold that spot until the tenderness subsides. then move the roller 1/4 inch to the next tender spot and repeat. This movement is also great for tight sides, instead of rolling allow your whole body to rest on the roller opening the opposite side of the body. * Make sure not to roll over the hip joint!

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Worm Roll
Worm Roll

Beginning at the hip crease of the the glute, allow your back to relax on top of the Worm. When you find a tender spot, hold that spot until the tenderness subsides. then move the Worm 1/4 inch to the next tender spot and repeat along both glutes.

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Knee Hug
Knee Hug

Laying flat with a relaxed neck, pull knee into chest. For a deeper stretch you can bend the neck, reaching for knee to forehead.

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Pigeon Pose
Pigeon Pose

On the floor separate legs, leaving the back one straight out and the front one bent at a 45 degree angle. You may support yourself with both hands out in front of you. Picture shown is a upright pigeon. Make sure sit down on to your sit bones as much as you can. Keep shoulders back. To deep this movement walk your hands forward and rest your forehead on the floor.

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Leg Cradle
Leg Cradle

Begin in a sitting position with both legs straight out in front of you. Keeping your back straight pull one knee in towards your chest. Bring your foot up so you can cradle knee and ankle with your arms. Keeping the front knee flat on the ground gently draw the leg closer to your torso. Hold for 60 seconds, then repeat on other leg. *You should feel the stretch in the hamstring, glutes and lower back.

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Pre- Bridge
Pre- Bridge

Part 1- Lay flat on the floor with knees bent, hands flat on the floor at your sides, shoulder pinned down to the floor, and neck neutral and straight. ** DURING BRIDGE MOVEMENT KEEP NECK STRAIGHT AHEAD AND NEUTRAL AT ALL TIMES!!!

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