Musculo-skeletal Health 101

 

5. Buttock stretch

 

Sit up straight buttock stretch

This exercise will provide you with a very good idea of what's stopping you from sitting up straight and getting the natural hollow back into your lumbar spine. It will provide a vital clue as to the cause of your lower back and neck pain.

 

Start in a sitting position with both legs straight out in front of you. Place your left leg under the right and then your right leg over the left. Lean forward. You should feel the stretch in your right buttock muscle. Repeat on the other side.

 

If your buttock muscles are loose, you’ll be able to sit up straight with your hands clasped behind your back. If they’re too tight you’ll fall backwards.

 

If you have lower back pain it's highly likely one buttock will be tighter than the other.

 

Do this exercise while you take in and breathe out 20 deep breaths. With every breath you breathe out, lower your chest closer to the floor.

 

Remember, form (a skeleton in good alignment) follows function (your ability to sit up straight with hands clasped behind your back.)

       

 

With knuckles on the floor, push forward with hollow in lumbar spine and head and shoulders back. You’ll feel the stretch rip into your buttock muscles. One side may be tighter than the other in which case your pelvis is twisted.

 

When you can sit up straight with hands clasped behind your back you probably won’t have back pain

 

A lot of people have such tight buttock muscles that they can't sit up straight. They fall over. If you can't sit up without falling over, prop yourself against a wall. Push back against the wall for 5 seconds, Relax and push your bottom back closer into the wall. Do this a number of times and you'll gradually loosen your buttock muscles off.

 

                           

Ultra tight buttock muscles                                      Sitting up straight against a wall.

 

 

If you can't cross one leg over the other, stick with this stretch.

 

 

Pull the knee up toward the opposite shoulder

 

Here's another good buttock stretch exercise.

 

 

To increase the stretch, take your chest a little closer to the floor.

 

 

In the meantime stay tuned, highly tuned and if you want to relieve lower back pain, you've got to spend time each day loosening off your buttock muscles.

 

 

Regards and best wishes

 

 

John Miller

Daily Health Break

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Daily Health Break

Miller Health P/l

7 Salvado Place, Stirling

ACT 2611 Australia

61 2 62887703

 

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