Hey everybody it's Doctor Jo and Bear, and today we're going to show you some
stretches and exercises for a glute strain. So we're going to start out with the
stretches, and then we'll go into some exercises lying down, and then at
the end we'll do some harder ones standing up. You ready? Let's do it. Let's do it.
The first stretch is gonna be a single knee the chest stretch. Bend up
both knees, and then pull up the one that you want to stretch. Grab underneath your
thigh here. Some people like to grab on top of the knee and pull up which is
fine, but if you haven't have any knee issues, this is a much better way to do
it. So just pull your knee towards your chest as far as you comfortably can, and
you should feel a stretch here in your glute muscles. So hold that stretch for
about thirty seconds, and after you get that stretch on that side, I would
stretch both sides you give a little break to that side, and then come up and
stretch this side as well just to kind of keep things even, and if you've been
working one side compensating, it's gonna be a little sore as well even if it's
not the injured side. So thirty seconds doing three on each side, just pulling up
towards you. If you don't have any knee issues, some people like this a little
bit better because you can get a little bit more of a stretch. The next one is
going to be a glute stretch in the figure four position, but sitting up, so
you can do it lying down, but this one gets the gluts a little bit better. So
take the side that you want to stretch and cross the ankle just above the knee
here so you make that figure four position. Bring the heel up a little bit
that'll get a little pull, and then lean forward into the leg and you should feel
that stretch right through there. So again holding that stretch for about 30
seconds and then relaxing. If you're just gonna do one side give yourself about a
10 second break in between, but I really like if you have time to stretch both
sides because everything is connected there, so stretching 30 seconds on each
side three times. Then you're going to come down and roll over on
you're stomach. Now you're gonna start some of those exercises, so this one is
pretty simple and it's kind of silly you might not want to do it around other
people, but it's just a glute squeeze, and so basically you're just squeezing your
booty muscles together. Hold that for about three to five seconds and then
relax. You can do it sitting in a chair, you can do it actually lying on your
back, it's just easier for you to see what I'm doing if you're rolled over
onto your stomach, and then you have a little bit more movement in those booty
muscles. So it gets squeezing nice and tight kinda like if you have to go to
the bathroom and you're trying to hold it three to five seconds, and then relax.
So do that about ten times, you should really feel them squeezing it together
if you have a strain in those glutes it might be uncomfortable, so just squeeze
as much as you comfortably can, but you don't want it to be painful while you're
doing it. You might want to have some tension in there and slightly
uncomfortable, but it shouldn't be just plain painful while you're doing it, and
then once you can hold it for about three to five seconds pretty easily, then
you can start holding it a little bit longer, holding it for ten seconds and
then doing five of those. After you get all of those done, then you're going to
kind of relax down make sure your head is supported, I'm going to bring it up
just so I can talk to you, but while you're doing it you want to be nice and
relaxed, and so sometimes if you take the pillow and just place your forehead on
it so you have room here to breathe, that's the most comfortable way to do it.
You can do it propped up on your elbows as well, but if you have some back issues,
this is a little uncomfortable for people, so make sure you get the upper
part of your body nice and relaxed so you can focus on your legs. So getting
those booty muscles going, you're going to tighten up the leg that you want to
exercise, so lock it out try and keep that knee as straight as you can. If you
pull up your toes, that will help and then you're just gonna lift that leg. It
doesn't have to be high and then slowly come back down,
but you don't want to roll those hips when you come up, so you don't want to do
this because that's taking out the glute work, so just keep it nice and straight a
little lift, and come back down. So just start off
with about ten of these, you can work your way up to 15, 20, 25, if you get to 25
and they're pretty easy, you can add a small ankle weight on there. Then the
next one is in the same position, but this time you're going to bend at your
knee, and then the bottom of your foot is going to point up towards the ceiling,
and so this time you're just going to raise your thigh off the ground. Same
thing with this, you don't want to roll your hips to get your leg up so it
doesn't have to go high, you really want to keep those hips down on the floor and
just lift that leg up as high as you comfortably can, and that's going to
activate those glute muscles. So again just start off with about ten. If you get
up to that twenty, twenty-five and it's really easy, you're not super sore the
next day, then you can start adding some small ankle weights to it. Again if you
can, I do both sides, but if you're in a hurry you don't have to. So now the final
exercises are gonna be standing up. The next set of exercises are gonna be a
four way hip standing, so if you have a little bit of balance issues make sure
you're holding on to something like a chair or a countertop. With these
exercises, you definitely want to do both sides because when you're standing on
one side you're doing stability type stuff, and then you're moving the other
side doing dynamic type stuff, so you want to alternate back and forth because
if I'm working my left leg, if that's where the strain is, I'm doing movement
this way. And then I'm switching and now I'm stabilizing, so you're working both
sides both ways on each side, so make sure you do both for this one. Keep your
leg nice and straight, pull your toes up that helps lock that leg out, and keep
your upper body nice and straight. So try not to lean when you're doing these. You
want your upper body to basically not move at all, so again if you need
something to hold on to that's fine, but once you get to the point where
you're not holding on, you really need to be doing the move
because that's going to help strengthen that area there. So toes up, leg locked
out, doesn't have to be a big kick, but you're just gonna kick forward and then
a little bit to the back. So it's gonna be this way and then a little bit of
kick that way. So make sure you're not leaning forward when you're kicking
back, this part pretty much stays in one spot just kicking back and forth. So
again start off with about ten and then switch sides, so now my glute muscles
have to stabilize so I don't fall over, so it's working the muscles
differently, but it's working both sides. So keeping that leg nice and straight,
doesn't have to be a big kick, going front to back. Whew! Then you're gonna do a
side to side kick. Same thing, you want to pull up your toes to lock out that leg,
but try and keep your toes forward the whole time. A lot of times people want to
kick out this way, but that changes the muscles that you're moving, so try and
keep your toes forward, and when you go out almost lead with your heel and then
come back across your body. So see if you're a little bit off balance, make
sure you hold on to something and then kick, and then come back across, but still
try and keep the upper body, oh, pretty stable, and then going back and forth
starting off with ten on one side, then switching. So now this side has to
stabilize and kicking out and across if these get easy doing 20, 25 and it's no
problem, you can add a little ankle weight. And so the last exercise is
probably the hardest one it works the glutes the most, so you probably don't
want to start off doing this, this is something that you want to gradually
build up to, and then when it doesn't hurt anymore, you're not having any pain
this helps strengthen those glute muscles, and it's just a simple lunge. So
put it in the front, put it in the back, try and keep your toes in a forward
position, and when you go down try not to let that
knee go in front of your toes. So you're really just going in a downward position.
So straight down, and then back up. You don't have to go all the way to the
floor, but eventually you want to get pretty close, so if you need a little box
or something under there as a target, you can use that, but you don't have to, you
can just start here and do a little one and then eventually go all the way down
to where you're just tapping the floor very lightly. And again do about ten or
so, switch sides, keep those feet forward, you don't want
that foot out in the back you want it forward, and then you're just going down
and just working those glutes.
Come here, good boy. Sit down. Good boy. Yep, come on back. That's good, that's good.
So there you have it, those are your stretches and
exercises for a glute strain in case you hurt that booty. If you have any questions, leave
in the comment section. If you'd like to help support our channel click up here,
and don't forget to subscribe by clicking down here. And remember be safe,
have fun, and I hope you feel better soon.