[samurai6string]

Oh jeez, I can't even believe I'm about to write this... Does anyone know of a good stretch for your glutes? It was nice out last week and I was out shooting some hoops and now my ass is totally sore. (Okay, pause for laughter, and wait for Buicken.) So anyways, help please. Walking and sqauting are killing me.

[zefff]

BWAHAHAHAHAAA!!!!

Okay, there is one you can do on your tod where you sit down on the ground with legs outstretched, torso upright like you were in a canoe.

Bend your right leg at the knee and place the foot over the left leg, flat onto the ground as close to your torso as you can so that you now have crossed legs and the torso is still upright.

Place your right hand flat on the ground behind you and your left arm comes across your chest between the bent (right) knee and your chest so that you can extert force with your left elbow on the knee, forcing it to the left.

Now look behind you to the right, twisting at the waist. If it helps you can grab your left (straightened out) knee with your left hand to help you generate more twist on the crossed (right) leg. Hold this position and breathe regularly, then repeat on the other leg.

Its a common mistake to twist in the wrong direction so make sure you get it right or you will be sat there thinking how crap this stretch is.

Next is a deeper stretch (which hopefully should affect the glute more) where you kneel down, put your palms down infront and push your right leg straight out behind you with the toes pointed. Slide it out along the ground. As you do that allow your left leg to pivot on the knee so that the left foot swings across your body as you go down.

keep pushing the right leg backwards until you flatten out and crush the left leg underneath your body. The left leg should be across your chest and as high up as possible to extend the glute. Relax, breathe and hold, repeat on the other side.

[bamboo]

Your body writing cheques your ass can't cash Samurai?

Bwaahahahahhahah!

/takes bow

[The BadBoy]

Man I can see how that would be a right pain in the ass.

[dscott]

Check this out. My favorite is the "ankle on knee" and "dancers stretch". I believe that "seated floor twist" is what Zefff was describing.

http://www.bodybuilding.com/fun/stre...nMuscle=Glutes

[zefff]

Click here for the science bit

[dscott]

Bwahahahahahaha!!!!!!

[zefff]

Yes the seated floor twist is the first. I'll try to find visuals of the second as its a lot deeper on the glute. Nice find BTW dscott! The 'dancers stretch' is another good one on there. 'Knee Across The Body' is great but you really need some help to get the best from it.

Here is a pic of the second one but I go as flat and low to the ground as poss while keeping the knee high and across the chest to maximise the pull on the glute:

http://www.drbackman.com/yoga-hip-lga.jpg

[dscott]

I don't think the link's working properly.

I have another stretch that I like but I'll have difficulty explaining it. I'll try to find some illustration on it and get back to you.

[dscott]

OK......if you start out in the position pictured, keep your right leg in the same position and move your left leg so that it's outstretched behind you. Then, try to lay forward and touch the ground. I'm not sure if you understand this or not but it's a great stretch for the butt, hamstring and lower back.