Stretching Asshole

Stretching Asshole
6 Butt Stretches That Will Seriously Loosen Up Your Tight, Sore Tush
A little targeted movement can go a long way.
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Amy is a freelance writer who covers health, fitness, outdoors, and travel. She is an ACE-certified personal trainer and a PRONatal pre/postnatal performance training specialist. She received her B.A. in journalism from the SI Newhouse School of Public Communications at Syracuse University.
You can find her work here on SELF, and... Read more
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It’s pretty common to make it to the end of the day and realize your butt is a little sore , tight, or maybe even numb. But butt stretches can loosen up your tight tush, fast.
The tight, sore feeling can simply be due to not moving enough, Cameron Yuen , P.T., D.P.T., C.S.C.S., senior physical therapist at Bespoke Treatments in New York City, tells SELF.
When you’re sitting in the same position for too long, the nerve compression can cause a numb butt or that lovely pins-and-needles sensation . “If your chair has a sharp edge, the nerves tend to get irritated more quickly,” says Yuen. “Numbness, however, is usually due to compression of the nerves that run near the glute muscles on the back of the hip. Just like the muscle, these nerves need movement and blood flow.”
Short-term, spending too much time sitting on your butt can make you feel really stiff in the muscles in front of your hips, or your hip flexors. This puts you in a position where the tightened, shortened muscles pull your pelvis forward, causing your lower back to hyperextend, or arch, Yuen explains.
“These resulting postures aren’t necessarily harmful, but if you lose your ability to get out of them, you’re more likely to develop low-back and hip pain.” Basically, the more chronically tight your hip flexors are, the easier it’ll be to slip into this arched-back position subconsciously. And over time it won’t feel great.
Spending too much time sitting can decrease your hip and lower-back mobility. That can add up to a whole lot of tightness and potential issues with range of motion and mobility, both during everyday activities and workouts.
This tightness can also increase the chance you might pull something if you decide to hop out of your chair and go right into a run or intense HIIT session at the end of the day. “It’s possible that you might strain a muscle or compensate at a different joint due to a lack of mobility at the hips,” Yuen says. “Usually, if the hips are stiff, the lower back suffers first.”
To combat that hip tightness and glute soreness, you should aim to stand up for a quick 5-to-10-minute movement break every hour, Yuen suggests. Butt stretches (to loosen your glutes and the surrounding muscles) can help too. Yuen put together the stretch routine below. Add it to your day, either during one of your quick movement breaks, or at the end of the day, to get the blood flowing and keep your muscles feeling good.
Demoing the moves below are Charlee Atkins, C.S.C.S., creator of Le Stretch class (GIFs 1, 2, and 3); Devon Stewart, a yoga instructor based in NYC’s Harlem (GIF 4); Shanna Tyler , a New York–based yoga instructor (GIF 5); and Caitlyn Seitz (GIF 6), a New York–based group fitness instructor and singer/songwriter.
“For this stretch, you want to think dynamic rather than static,” Yuen says. “That is, move in and out of the stretch rather than just holding it at end range. Muscles and joints like movement, especially if you’ve been static all day.”
Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.
Exhale as you bend forward at your hips, lowering your head toward the floor while keeping your head, neck, and shoulders relaxed and pushing your butt back behind you.
Stretch until you feel a gentle pull in your hamstrings, but not discomfort or pain.
Hold this position for 3 to 5 seconds, then roll back up to your starting position
Repeat this movement, aiming for 20 reps. Each time, try to stretch a bit deeper.
It’s okay to keep a slight bend in your knees to help if you aren’t super flexible.
“This stretch focuses mostly on the rectus femoris, which crosses both your knee and your hip,” says Yuen. “Since this muscle gets stiff with sitting, make sure you squeeze your same-side glute when performing this stretch. This will keep your lower back from hyperextending.”
Stand with your feet together. Bend your left knee and use your left hand to pull your left foot toward your butt. Keep your knees together. If you need to, put one hand on a wall for balance. Squeeze your glutes to increase the stretch in the front of your leg.
Stretch until you feel a gentle pull in your quads, but not discomfort or pain.
Hold this position for 3 to 5 seconds, then release.
Do 20 reps on your left leg, and then do 20 on your right. With each rep, try to stretch a bit deeper.
This stretch targets your glutes and the deeper hip rotators that can occasionally compress the nerves on the back of your hip, Yuen explains.
Lie on your back with your feet flat on the floor.
Cross your left foot over your right quad. Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest.
When you feel a comfortable stretch, hold there for 3 to 5 seconds, then release the stretch.
Do 20 reps on the right leg, and then 20 reps on the left. With each rep, try to stretch a bit deeper.
“This is a great stretch to open up the entire back of your hips and legs while also decompressing the lower back,” Yuen says.
Start on your hands and knees, with your hands stacked under your shoulders and knees under your hips.
Spread your hands wide and press your index finger and thumb into your mat. Lift your tailbone and press your butt up and back, drawing your hips toward the ceiling.
Straighten your legs as best you can and press your heels gently toward the floor.
Your head should be between your arms, facing your knees, and your backs should be flat. Hold the stretch for 30 to 60 seconds.
If the stretch feels too intense, bend your knees slightly to relieve some of the tension.
Sitting keeps your back in flexion (bent forward), so it’s important to move it the opposite way, into extension, Yuen says. Sphinx pose is a way to do this gently. It also relaxes and opens up your hip flexors.
Lie on your stomach with your legs straight out behind you.
Place your elbows under your shoulders and your forearms on the floor as you lift your chest up off the floor.
Press your hips and thighs into the floor and think about lengthening your spine while keeping your shoulders relaxed.
Sit up just enough to feel a nice stretch in your lower back. Don’t hyperextend, and stop immediately if you start to feel any discomfort or pain.
This position relieves stress from your lower back while also pushing your hip and knee joints to their fully flexed position. Why’s that important? “Joints rarely get taken to their end range throughout the day. Neglecting end ranges of motion is how you end up losing range of motion,” Yuen says.
Kneel on your mat with your knees hip-width apart and your feet together behind you.
Take a deep breath in and, as you exhale, lay your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
Rest your forehead on the ground, with your arms extended out in front of you. Hold for 30 to 60 seconds.
SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
© 2022 Condé Nast. All rights reserved. Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Ad Choices

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