How to Do Buttocks and Neck Stretching Exercises

Proper stretching is the key to a safe workout and provides many benefits for your muscles and overall well-being if you stretch on a regular basis. Use simple but effective stretches to fully warm up your buttocks and the delicate neck area.

Difficulty: Easy

Instructions

1. Loosen up your body prior to stretching by lightly shaking your head, arms and legs until you feel relaxed. Lie on the floor or exercise mat with your legs stretched out in front of you and your arms by your sides.

2. Pull both your legs up to your stomach and chest area and wrap your arms around the back of your knees. Curve your back so that your body forms a tight ball on the floor with a stretch running through your thighs.

3. Press your arms into the back of your legs to apply pressure to the area and hold the stretch. Exhale and then inhale deeply while continuing the pressure. Lift your buttocks up off the floor and pull back as much as possible without hurting yourself.

4. Hold your position for 20 to 30 seconds and then release slowly. Never just suddenly release muscles, as this can be harmful, especially for the neck and spine.

5. Stretch all the parts of your body before you exercise to prevent pulling muscles and causing injury. Perform similar exercises that focus on the spine, quadriceps and biceps, which are the most susceptible to injury if you don't warm them up properly.

Tips & Warnings

• Avoid moving into or holding a position if you feel pain or burning in any part of your body.

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