Stretch the Glutes
• lunges are an excellent way to
stretch the glutes. Instead of putting your foot on the floor in front of you, you could put it on a bench to increase the range of the stretch.
For best use of this range of motion, bend your back leg so that you can
drop your buttocks lower than your elevated foot. hold the stretching
position for 10 to 20 seconds. lunge backward and repeat immediately
with the other leg.

For another stretch, lie on your back on the floor and grab one leg with your hands to bring it closer to your torso while bending it or keeping it straight
hold the stretching position for 20 to 30 seconds. Once one glute has been stretched, repeat immediately with the other leg.

For a seated stretch, sit on the floor with one leg straight. Bend the other leg and place it over the other. push your knee toward your chest with your elbow, bringing the bent leg as close as possible to your torso hold the stretching position for 10 to 20 seconds. Once one glute has been stretched, repeat immediately with the other leg.

the rotator muscles of the hips play an important role in maintaining the proper
curve in the lumbar spine. When these muscles are not flexible enough, they
pull the lower back forward, making the lumbar spine lose its natural curve.
this misalignment renders the intervertebral discs very vulnerable to the jolts normally experienced when standing or walking. stretching the rotator muscles of the hips is particularly important to prevent back problems and injuries,especially in athletes

Sitting with the right leg crossed in front of you, lean your torso forward
onto the right leg and stretch the left leg out behind you. Once you have
stretched the right leg, repeat the stretch on the left leg.

This routine will help you relax and improve your mobility.

The best time to practice stretching for hip mobility can be early morning to get your day started or before going to bed.

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