Great stretch for glutes. Lying on your back, your hips as close as possible to the wall. Place feet on the wall with knees bent less than 90 degrees. Lift hips in the air just a few inches off the floor and cross ankle of one leg on to opposite knee. Bring hips and lower back down to the floor, making sure entire back is resting comfortably on floor. Stretch will be felt in the glutes and leg that is crossed. Repeat on other side.
Stretching Exercises
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Stretch #1: Glutes
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Stretch #2: Hip Flexor
 Hip flexor stretch. In a 1/2 kneeling position place the foot on the floor far enough forward to allow the knee to stay mostly over the ankle as you come up into the full stretch. Support yourself with hands on the floor while lifting the back knee off the floor creating the full stretch. Hold spine in a neutral alignment, and once you feel the release, repeat on the opposite side. |
Stretch #3: Hip Rotator
 Very much like the glute stretch, but when you gently pull the knee into the chest, the stretch goes deeper into hip where the rotators live. |
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Stretch #4: Quads
 Quad stretch. In a 1/2 kneeling position place back foot on the wall behind you. Foot can be either plantar or dorsi flexed. Push butt back to get as close to the heel as possible. Slowly bring trunk over hips until the spine is a neutral alignment. When tension subsides, repeat on opposite side. |
Stretch #5: Hamstring Stretch #1
 Hamstring stretch #1. Place a leg on a surface high enough to have leg 90 degrees to body. Grab the foot or use a strap to pull the foot toward you. This will stretch the calf. Now lean forward from the hip while keeping foot in place. You will feel the stretch in both the back side of the leg and the calf. Repeat on opposite side. |
Stretch #6: Hamstring Stretch #2
 Hamstring stretch #2. In a 1/2 kneeling position with the entire foot of the forward leg placed flat against the wall, the knee will be straight but not locked. Maintain a neutral spine and bend from the hip if possible. For most people just having the trunk over the hips creates enough stretch. Go slowly into this advanced stretch. Repeat on opposite side. |
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Stretch #7: Internal Rotators Stretch
 Internal rotators stretch. Thank you, Upright Health, for many good stretches; this one is called "Road Kill." Lie down on one side and bend bottom leg 90 degrees at both the hip and knee. Anchor that bottom leg in place using a weight or plate. The knee of the anchored leg can NOT have any pain while performing the stretch. Rotate the trunk to the floor and relax. Tension may be felt in multiple locations from the shoulders to the hips. Repeat on opposite side. |
Stretch #8: Lat Stretch
 Lat stretch. Line up the right arm with the right leg, keeping the spine neutral, squat to a 90 degree bend of the knee. Weight is equally distributed on both feet. Gently pull and stretch all the way to the hips. Next bring the arm to an overhead position and stretch again. The 2nd position is very much like a hanging stretch but gentler. Perform on opposite side. |