How to Do a Physioball Gluteus Stretch

Here is an exercise you can do with a physioball to stretch your buttocks and hamstring muscles. There is a similar stretch that is commonly done in fitness classes without the ball that can also stretch this area. However, using the ball can be easier on the back and neck, and allows you to move into a deeper stretch.

Difficulty: Easy

Instructions

Things You'll Need:

• Physioball

1. Lie on your back on the floor. Place your right heel on top of the ball. Your right leg should be out straight.

2. Place your left anklebone on top of your right knee. Make sure you do not cross the knees.

3. Bend your right knee and use your foot to roll the ball into the buttocks until you feel a stretch.

4. Hold for five to 10 deep breaths. Repeat on the other side.

5. To deepen the stretch, try maintaining the position and rolling the ball over to the right. If you are going in the right direction, the stretch will immediately become stronger. Keep the lower back in contact with the floor as you roll the ball.

Resources

• Physioball Gluteus Stretch

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