Do you work in an office and sit for a long period of time? Do you have low back pain and stretches targeting low back pain just don’t seem to do the job? Your muscles are constantly playing a tug of war. A weak or underused gluteal muscle caused muscle imbalance as your spinal muscle is trying to compensate the burden from a tilted pelvis.
Here are 7 easy stretches you can do own your own to fight the tight glutes:
1. High Lunge
Exhale and step your right foot back beside the left. Repeat the above instructions.
2. High Lunge Variation
Remain high lunge position and put your feet against the wall to stretch deeper
3. Side Seated Angle Pose
Spread the legs out as wide as comfortable. Twist from the waist to face the right leg. As you exhale, walk both hands towards the right foot and reach the forehead to the knee.
4. Pigeon Pose
Start from all fours (on hands and knees), bring your right knee forward and place it more or less behind your right wrist. Place your ankle somewhere in front of your left hip.
5. Hip Rotation Stretch
Get into a 90/90 neutral back position, place your hand behind the bent leg and draw your knees toward your chest.
6. Bound Angle Pose
Bend your knees, pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together. Bring your heels as close to your pelvis as you comfortably can
7. Deep Squat Stretch
Squat with your feet as close together as possible. Separate your thighs slightly wider than your torso. Lean your torso forward and fit it snugly between your thighs.