Buttock Exercises

Buttock Exercises

1. You should begin with the following exercises:

Low Back Stretch

Hip Circles

Leg Sway

Knee Circles

2. Move on to perform the following exercises:

Body Stoop

Body Circle

Squats

3. As you regain your flexibility, you may move on to the Baby Steps Exercise.

4. You should use gentle stretching techniques to stretch the piriformis:

- Get into a seated position on the floor. Stretch your left leg out in front of you and place your right leg across your left leg so that your right ankle is over your left knee. Using both of your hands, gently begin to pull your right leg toward your chest. Pay careful attention not to torque your knee. This stretches the right piriformis. To stretch the left piriformis, simply switch the position of the legs (left ankle across the right knee) and bring your left leg toward your chest.

- Lay down on the floor in a supine position. Your left leg should be straightened out. Swing your right leg over your left leg so that your right foot is flat on the floor beside the outside aspect of your left leg. Take your right hand and push your right hip toward the floor on the right side of your body. Meanwhile, you’ll simultaneously use your left hand to gently pull your right knee toward the floor on the left side of your body.

5. You should sleep and rest on the unaffected side of your body. It may help to place a firm pillow between your knees. These positions will help to avoid placing pressure on the sciatic region and stretching the piriformis when your laying down.