Lower Body Stretch after Workout - to Cool Down & Release Tight Glutes

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Gluteal muscles are actually a group of 3 muscles (gluteus maximus, medius and minimis) which help with movements such as walking, climbing stairs, and squatting.
Having tight glutes can be the result of a tough leg workout, but can also be a sign that you are sitting too much. If the glutes become tight or injured, it can lead to pain in several areas of the body.
For example, a person with tight glutes might experience:
- pain in the pelvis or buttocks
- pain or tightness in the lower back and knees
- sore or tight hips or hamstrings, which sit at the backs of the upper legs
If you sit at a desk all day, try to stand and walk every 30-60 minutes to help prevent your glutes from becoming tight. Stretching regularly is another beautiful way to prevent inactive, tight glutes.
This 10 minute stretching session must be included to your lower body training day to finish your workout correctly, minimize tightness later on and increase a positive effect to your body in general.
It is also a perfect way to release tiredness out from your lower back, glutes and legs after a long day of sitting at the desk or driving a car.
Talking about this exact stretching to release tension out from tight glutes, I must say that this routine became on of my favorites lately. It is a yoga-inspired stretching session that lasts for 10 minutes only - which is quite quick, and works deeply with all gluteal muscles, giving that beautiful relaxing effect✨
I tried to make a very smooth atmosphere for this stretch, using ambient sounds, to help release tension from both areas - your lower body and your mind. While staying in each pose for 45 seconds you can completely let go of any intrusive thoughts and allow yourself to dive into the relaxing state to restore your energy and recover your muscles.
For your convenience there is a sound at the end of each exercise that signals about ending, as well as in the beginning. Don't rush and don't push yourself to the point where you feel painful sensations - all the moves in this stretch should feel comfortable. Accept the point where you are now and enjoy the process.
Now let's begin.
Sending you much love,
Olya ✨
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• Video
0:00 Start
0:14 Child's Pose to Upward Facing Dog Flow
1:07 Half Pigeon Pose Right
1:59 Half Pigeon Pose Left
2:56 Twisted Knee Hug Left
3:47 Twisted Knee Hug Right
4:42 Right Knee to Chest + to Opposite Shoulder
5:36 Left Knee to Chest + to Opposite Shoulder
6:32 Reclined Pigeon Pose Right
7:24 Reclined Pigeon Pose Twist to the Left
8:19 Reclined Pigeon Pose Left
9:09 Reclined Pigeon Pose Twist to the Right
9:57 End
Disclaimer:
In order to avoid any injury or harm, you need to check your health before doing the exercises. Performing any fitness exercises without supervision, is at your own risk. Please take
professional advices of a fitness professional. Olya TV will not be responsible or liable for any injury or harm you sustain as a result of this video.
#yoga
#stretching
#sport