Exercise of the Week - Hip and Glute Stretch with Bands

One chronic problem I notice in my clients and in myself is tight hips and glutes. This can often be because of too much sitting, not enough movement and/or not enough stretching throughout the day or after exercise. There are a number of excellent hip and glute stretches like the pretzel stretch and the piriformis stretch, but I also like the hip and glute stretch using a resistance band, rope or towel. Using a band offers some support as you stretch and, by manipulating your body and how low you go, how much you bend the knee and how far you twist, you can feel this stretch move and change throughout your body.

This is a great stretch to do any time of day or after a workout. I particularly like getting out my band and doing this and other stretches at night while I'm watching TV.

Do it right: Lie down on the floor with the left leg straight (or bent, if that's more comfortable) and loop a band or a long towel around the right foot. Holding both sides of the band with the right hand, straighten the right leg (keep a slight bend in the knee if needed) and take it across the body, lowering it down as far towards the floor as you can until you feel a stretch in the right hip and glute. You might also feel this stretch in the front of the hip and/or the lower back as well. Use the band or towel to support your leg in a comfortable stretch. Hold for 15-30 seconds and switch sides.

">More stretches using a resistance band.