Learn two very simple stretches for your inner thigh and gluteal muscles.
This video is the last in the series about stretching after your hike or trek. Go back to the previous videos to discover all the other stretching videos in this program
Remember to take support from something sturdy before attempting the glute muscles stretch!
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Voice-over by Dominic di Rollo
Thank you to Roads and Journeys for sharing our videos! Learn more about them here: http://www.roadsandjourneys.com
STRETCHING YOUR ADDUCTOR AND BUTTOCK MUSCLES AFTER A HIKE
In this video we will demonstrate a few stretching exercises for you to practice both during and after your hike. You will feel better after your hike if you practice these stretches and you will reduce chances of straining muscles or tendons .
Remember, never stretch cold muscles and you should never feel any pain during the stretch. Listen to your body and recognize your limits, stretching gradually and smoothly.
We will firstly demonstrate an exercise for stretching your adductor muscles and then another exercise for your buttock muscles.
Exercise one: stretching your adductor muscles. Stand up with your legs apart. The distance will depend on what you find comfortable.
Place your hands on your hips and bring your weight over onto your left leg, bending your knee and turning your right foot outwards.
Make sure you keep your right leg straight and your right foot flat on the ground.
Hold the stretch for 20 to 30 seconds and then change legs.
Exercise two: stretching your buttock muscles. Stand up and hold onto something stable so as to keep your balance.
Put your left ankle on your right knee for support and bend the knee as if sitting down.
The further you lower your pelvis to the ground, the more you will feel the stretch in your buttock muscles.
Keep your right foot flat on the ground and hold for 30 seconds. Then change legs.
Take your time doing these stretches and don't forget to breath deeply. Now its your turn!