Low Back, Hips & Legs Stretches
IN THIS LESSON
This targeted stretch is a powerful tool for releasing tension in the gluteus maximus, the body's largest muscle. It is especially effective for alleviating tightness in the hips and can help reduce sciatica-like symptoms often associated with prolonged sitting.
Instructions
Step 1: Get into Position
Lie on your back with both knees bent and your feet flat on the floor.
Lift your right leg and bring your right knee toward your chest, so your hip and knee are bent at roughly 90-degree angles.
Step 2: Engage the Stretch
Grasp your right knee with your left hand. Place your right hand on the outside of your right hip to help keep it stable and grounded on the floor.
Gently turn your right thigh inward slightly.
As you exhale, use your left hand to guide your right knee towards your opposite (left) shoulder. You should feel a stretch deep in your right glute.
Step 3: Apply the Muscle Energy Technique (M.E.T.)
Activate: While holding the stretch, gently push your right knee outward into your resisting left hand. You should feel a light contraction in your glute. Hold this gentle push for 3-5 seconds.
Relax & Deepen: Completely relax the push. As you take a new breath and exhale, guide your knee a little further towards your left shoulder to deepen the stretch.
Step 4: Repeat
Repeat this "activate-relax-stretch" cycle 3 times on the same leg.
Gently release and repeat the entire sequence on the opposite side.
