Gluteus maximus stretch

In fact, many white-collar friends sit for a long time during the working day, which will make them feel very tired at the end of the day. At this time, if they stretch their gluteus maximus, they will feel very comfortable. The gluteus maximus is tense throughout the day. You can actually get some relaxation and comfort by stretching the muscles. You may want to try it.

1. Method 1 for stretching the hip muscles

Glute stretch: Pigeon pose. Pigeon pose is a classic yoga move. It is a very good move for stretching the hip muscles and improving hip flexion and external rotation range of motion.

Choose a yoga mat, then bend one leg at 90 degrees in front of your body, and extend your back leg backwards and straighten it naturally. Keep your torso upright, bend forward, increase the angle of hip flexion, and when you feel your gluteal muscles being stretched, stay in this position for 20-30 seconds for static stretching. Keep your breathing even, don't hold your breath during stretching, and don't stretch too hard.

The traditional pigeon pose, which is performed directly on the ground, can be very uncomfortable for people with poor hip mobility and tight front hips. The posture will be crooked and accompanied by knee or waist discomfort. At this time, if your hip joints are tight and uncomfortable and you cannot sit down, you can put a yoga brick under your hips to raise it, which may be more comfortable. If you have tight hips, tight feet behind you, or pressure in your lower back, try doing this at a table or bed. The angle between the calf and the thigh should not be so large (90 degrees). The angle can be reduced to bring the calf closer to the groin.

2. Method 2 for stretching hip muscles

Kneeling position left and right back kick

Do 20 times on each side, and do 3 sets. Kneel on one leg on a bench or on the floor, using your arms as support. The leg that you want to kick back should be slightly off the ground and remain suspended in the air during the movement. Your back should also be kept straight and you should not bend over. Note that when kicking backwards, you should push your hips forward and tighten your hips instead of relying on stretching your legs backwards. Keep breathing evenly throughout the process, and switch sides only after finishing one side.

3. Daily exercise methods to stretch the hip muscles

Climb stairs

The action of climbing stairs can exercise the muscles of the entire leg, strengthen the hip muscles, and help you lose weight. Climbing stairs is simple and saves money, but the effect is similar to spending money to go to the gym. It can burn calories and exercise your body. In addition, if you take two steps at a time when walking up the stairs, you can mobilize the thigh and buttocks muscles, which will have a better firming effect.

Push the Wall

It is a very convenient exercise that can be performed at any time, whether at home or in the office, or even in places with walls. Put your legs together, support your body with your hands on the wall, straighten your legs, stretch your hips outward for 10 seconds, and then move them closer to the wall for 10 seconds. You can repeat it several times each time. If you stick to it, it can not only sculpt the hip curve, but also exercise the abdomen and have the effect of tightening the abdomen.

Stretching the hip muscles

A sedentary lifestyle often leads to a lack of activity in the hip muscles, which can cause many problems. Using stretching techniques can help us warm up our hip muscles before exercise, restore flexibility, and improve hip joint mobility! This can then stabilize the lower back and knees. To help you train better!

Benefits of stretching: Improve muscle extensibility and elasticity; Increase the range of motion of joints; Relax tense muscles after exercise; Minimize sports injuries. At the same time, by stretching your muscles under certain conditions, you can actually stretch your fascia and give your muscles more room to grow.

A firm, round buttock is a sign of a healthy body and is also the most attractive part of a woman's body. The gluteal muscles are relatively large, so when you train this area, you can also achieve the effect of reducing fat. Hip strength is also an important component of human strength. If we have strong hip strength, it can help us better strengthen our core strength.

The hip muscles developed through exercise can reduce excess fat on the hips, making your hip muscles stronger and tighter, which can not only achieve the effect of shaping but also enhance the overall beauty of your body.