You all probably have experience with the glute figure 4 stretch: it is a very popular stretch that can be done seated, standing and laying down!
I want to add a variation of this stretch to help you get the most effectiveness from it!
Lay on the ground with your butt close to a wall. Put both legs on the wall with a 90 degree bend in the knees
Cross one ankle over the opposite knee and flex your foot. IMPORTANTLY: push your tailbone into the ground. This should be a strong stretch in the glute on the side that your leg is crossed.
If the stretch is not strong enough, inch yourself closer to the wall. If the stretch is too strong, move away from the wall. If you are having trouble with this, make sure that the tailbone is flat to the ground. This may mean moving back away from the wall to achieve this.
Hold for 20-30 seconds and repeat 3 times each side. This is a post-exercise stretch and your SI joints and low back pain will thank you.
