How to Do a Two Person Assisted Gluteus Stretch

The following is a great assisted stretch to help relax the gluteus and low back muscles. Allowing another person to stretch you can really help you to relax the muscles. Since this area can be tight on many people regular stretching is helpful to avoid chronic back pain. The more you can relax during the stretch, the deeper you can go and you will improve your flexibility faster then stretching on your own.

Things You'll Need

• A mat for the receiver to lie on

Instructions

Assisted Gluteus Stretch

1. Have the receiver lie on their back on the floor with the knees bent and the feet flat. Then ask them to place their right ankle bone on their left knee. Next, keeping the ankle on the knee, have them lift their left foot off the floor.

2. Kneel down and place their left foot or leg on your left shoulder or chest. The exact position will vary based on each person’s height. Place your right hand on the receiver’s right thigh (the leg that is bent). With your left hand stabilize yourself by holding their left leg

3. Use your body weight and start to gently lean forward, pressing the receiver’s right knee towards their chest. Go until the receiver tells you they feel a stretch. Make sure you do not go too far. The receiver should be able to tolerate you holding the stretch for thirty seconds.

4. Have the receiver take several deep breaths and relax into the stretch. Do not bounce the legs, just hold the stretch still.

5. Hold for thirty seconds or longer. Repeat with the other leg.

Tips & Warnings

• Remember to use your body weight to stretch the person versus pushing with force.

• Never stretch to the point of pain.

• Do not bounce the stretch to avoid injury