Glutes stretches are really satisfying and useful for many types of back and leg pain.
1. Lay on your back. Bring your knees together and rest your feet on the floor. Interlace your fingers behind your head with your feet on the floor. (fig. 1)
2. Lift your left leg over your right leg. (fig. 2)
3. Exhale, and use your left leg to pull your right leg toward the floor until you feel a stretch along the side of your hip or in your back. (fig. 3) Do not force your right knee to the floor – stretch within your own limits.
Keep your upper back, head and shoulders flat on the floor.
4. Relax and hold this position for 20 seconds.
5. Repeat the stretch on your other side.
Notes:
– Keep breathing normally while you exercise. Do not hold your breath.
– Exercise gently and slowly. It should not hurt.
– If an exercise becomes painful, stop immediately and seek advice from your therapist.
– Only perform exercises which have been prescribed or approved by a qualified individual such as your GP, physiotherapist or osteopath.
If you’re suffering from back pain, osteopathy could help you feel better. Call me on 020 8520 5268 to book an appointment or find out more.
I'm an Osteopath in Walthamstow, East London E17.
