Yoga
Re: Good Glute Stretches
mcshame wrote:My right hammy always seems to bug me and I was rolling on the glute (foam roller) and definitely found a sore/tight spot. Got any good stretches for the glutes?
Figure 4
Pigeon Pose
(if you aren't really flexible, do this one with a rolled towel or a block or a pillow in front of you and rest your arms on that)
(a version of the Figure 4 with your leg on a table, I prefer this one, it is more passive)
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2013:
Thanksgiving Day 5k: 27:26
Coming up:
ORW Half Marathon
NYC Marathon 2014
2013:
Thanksgiving Day 5k: 27:26
Coming up:
ORW Half Marathon
NYC Marathon 2014
- orleansrunner1962
- Jerome Drayton
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I don't have a pic of the one that I do, but my ART suggested this one:
I sit on a chair and cross my leg on my knee, resting my right outside ankle on my left knee (like a guy sits when chatting); and then I lean forward from the waist up, slowly and as far forward as I can, and I hold it for a minute or so.... and then straighten up for about 30 seconds, and then repeat..... it really stretches the glute, nice and deep, where I feel the pain.....
Hope this helps....
P.S. I have also taken up yoga recently, which really helps with general stretching... I really enjoy it...... and yes, there are even guys there....
I sit on a chair and cross my leg on my knee, resting my right outside ankle on my left knee (like a guy sits when chatting); and then I lean forward from the waist up, slowly and as far forward as I can, and I hold it for a minute or so.... and then straighten up for about 30 seconds, and then repeat..... it really stretches the glute, nice and deep, where I feel the pain.....
Hope this helps....
P.S. I have also taken up yoga recently, which really helps with general stretching... I really enjoy it...... and yes, there are even guys there....
2014:
Mar - Around the Bay 30 km - Done
May - Sulphur Spring 100 miler - DNS
Sept - Army HM
Sept/Oct - 50 miler
Oct - Pace Bunny - Toronto Scotia Waterfront
Dec - Reggae Marathon in Jamaica
Mar - Around the Bay 30 km - Done
May - Sulphur Spring 100 miler - DNS
Sept - Army HM
Sept/Oct - 50 miler
Oct - Pace Bunny - Toronto Scotia Waterfront
Dec - Reggae Marathon in Jamaica
I do the same one Sylvie does. Actually, it's the same one as Figure 4 above, but done sitting down instead of lying down.
Also, if you have sore hamstrings/glutes its a good idea to stretch the hip flexors (front) as having tight hip flexors can tilt your pelvis out of alignment and put strain on the hamstrings.
Also, if you have sore hamstrings/glutes its a good idea to stretch the hip flexors (front) as having tight hip flexors can tilt your pelvis out of alignment and put strain on the hamstrings.
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- mcshame
- Sylvia Ruegger
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So, you see, I have this sore right butt. When I sit down for a short period (driving), the hamstring is sore. And yesterday, I had this ache in the right calve in the car (read sitting) and I stretched it out and it shot pain though my leg to the point that I was having difficulty pushing on the gas pedal.
I'm thinking about not running today, sitting on a tennis ball and scrubbing the 10k race for next weekend as Mich is sick, I think I'm sick and my butt hurts
I'm thinking about not running today, sitting on a tennis ball and scrubbing the 10k race for next weekend as Mich is sick, I think I'm sick and my butt hurts
mcshame wrote:So, you see, I have this sore right butt. When I sit down for a short period (driving), the hamstring is sore. And yesterday, I had this ache in the right calve in the car (read sitting) and I stretched it out and it shot pain though my leg to the point that I was having difficulty pushing on the gas pedal.
I'm thinking about not running today, sitting on a tennis ball and scrubbing the 10k race for next weekend as Mich is sick, I think I'm sick and my butt hurts
Yep. I wouldn't be running on that either! The pidgeon pose works for me... Good Luck Lorne. I've had piriformis issues forever!
I need to do clamshells and work on my core again... that's where my weeknesses are..
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Why fit in when you were born to stand out?
~ Dr. Suess~
Life is short. Drink the good wine first!
Doing the first picture standing up is AMAZING at stretching out your butt. I find it much better than lying down. Using a wall to help balance you can help.
Cheers,
Jenn, RYT
Past accomplishments: 3 halfs - 2:17:04 PB; 1 30km and numerous 5kms and 10kms
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Jenn, RYT
Past accomplishments: 3 halfs - 2:17:04 PB; 1 30km and numerous 5kms and 10kms
"Success is my only motherf*****g option, failure's not" Eminem~Lose Yourself
- runningman
- Bruce Kidd
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Re: Good Glute Stretches
mcshame wrote:My right hammy always seems to bug me and I was rolling on the glute (foam roller) and definitely found a sore/tight spot. Got any good stretches for the glutes?
I would HIGHLY recommend YIN yoga. I've been doing it for a few months now and absolutely love it for the hips and glutes. You hold the poses for up to five minutes but I find it extremely effective. I actually do a CD that Tracy brought me home.
www.mindbodywarrior.com
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- orleansrunner1962
- Jerome Drayton
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Great link for Yin Yoga - thanks for sharing -- had never heard of this (I am just getting started with Yoga but LOVE it!) I will definitely check this out....
2014:
Mar - Around the Bay 30 km - Done
May - Sulphur Spring 100 miler - DNS
Sept - Army HM
Sept/Oct - 50 miler
Oct - Pace Bunny - Toronto Scotia Waterfront
Dec - Reggae Marathon in Jamaica
Mar - Around the Bay 30 km - Done
May - Sulphur Spring 100 miler - DNS
Sept - Army HM
Sept/Oct - 50 miler
Oct - Pace Bunny - Toronto Scotia Waterfront
Dec - Reggae Marathon in Jamaica
- VeloCarrie
- Abby Hoffman
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Most of my stretches are yoga moves or modified yoga moves. I just don't find the traditional static stretches very effective for myself. I'm not very good, mind you, but they just flow better and seem easier once you do them a couple of times . . .
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Get off the friggin' assfalt and run dirt. ~Strider
What doesn't kill me will only make me stronger.
- mcshame
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Re: Good Glute Stretches
runningman wrote:mcshame wrote:My right hammy always seems to bug me and I was rolling on the glute (foam roller) and definitely found a sore/tight spot. Got any good stretches for the glutes?
I would HIGHLY recommend YIN yoga. I've been doing it for a few months now and absolutely love it for the hips and glutes. You hold the poses for up to five minutes but I find it extremely effective. I actually do a CD that Tracy brought me home.
www.mindbodywarrior.com
Thanks for the link, this looks really interresting.
- runningman
- Bruce Kidd
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Re: Good Glute Stretches
mcshame wrote:runningman wrote:mcshame wrote:My right hammy always seems to bug me and I was rolling on the glute (foam roller) and definitely found a sore/tight spot. Got any good stretches for the glutes?
I would HIGHLY recommend YIN yoga. I've been doing it for a few months now and absolutely love it for the hips and glutes. You hold the poses for up to five minutes but I find it extremely effective. I actually do a CD that Tracy brought me home.
www.mindbodywarrior.com
Thanks for the link, this looks really interresting.
I actually look forward to doing it. You have lots of time to get into the poses so you don't get frustrated. Really easy to follow as well.
"The body is a serveant of the mind"
- runningman
- Bruce Kidd
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I am sure you will love them. The hips and pelvis one is the best for runners. I'll be interested to hear how you like it. Have fun with the "smiling cow". The first time I did it I wasn't sure I'd get out of it!
Thats the only pose that I found difficult though, so nothing to worry about.
Thats the only pose that I found difficult though, so nothing to worry about.
"The body is a serveant of the mind"
- runningman
- Bruce Kidd
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mcshame wrote:Tried the 1st session on the YIN DVD. This is suppost to be relaxing?! Man do I lack core strength and flexibility. Got it done, watching Michelle do the hips one....
I have not tried the core session yet but have done the hips and pelvis, front line and back line. They are all very good and will benefit runners but I'd say the hips and pelvis one is the best especially if you have tight glutes, hips, IT etc.
How did Michelle like the hips one?
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- mcshame
- Sylvia Ruegger
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runningman wrote:mcshame wrote:Tried the 1st session on the YIN DVD. This is suppost to be relaxing?! Man do I lack core strength and flexibility. Got it done, watching Michelle do the hips one....
I have not tried the core session yet but have done the hips and pelvis, front line and back line. They are all very good and will benefit runners but I'd say the hips and pelvis one is the best especially if you have tight glutes, hips, IT etc.
How did Michelle like the hips one?
I did the front line....I was just shaking in some of the poses. Michelle is still on the ground...in the pigeon pose right now...she just got out of it, she's swearing
- runningman
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mcshame wrote:runningman wrote:mcshame wrote:Tried the 1st session on the YIN DVD. This is suppost to be relaxing?! Man do I lack core strength and flexibility. Got it done, watching Michelle do the hips one....
I have not tried the core session yet but have done the hips and pelvis, front line and back line. They are all very good and will benefit runners but I'd say the hips and pelvis one is the best especially if you have tight glutes, hips, IT etc.
How did Michelle like the hips one?
I did the front line....I was just shaking in some of the poses. Michelle is still on the ground...in the pigeon pose right now...she just got out of it, she's swearing
Wait until the smiling cow pose! Just be patient with it and don't try to push the poses past the point of too much discomfort. And make sure and breathe!
"The body is a serveant of the mind"
- mcshame
- Sylvia Ruegger
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runningman wrote:mcshame wrote:runningman wrote:mcshame wrote:Tried the 1st session on the YIN DVD. This is suppost to be relaxing?! Man do I lack core strength and flexibility. Got it done, watching Michelle do the hips one....
I have not tried the core session yet but have done the hips and pelvis, front line and back line. They are all very good and will benefit runners but I'd say the hips and pelvis one is the best especially if you have tight glutes, hips, IT etc.
How did Michelle like the hips one?
I did the front line....I was just shaking in some of the poses. Michelle is still on the ground...in the pigeon pose right now...she just got out of it, she's swearing
Wait until the smiling cow pose! Just be patient with it and don't try to push the poses past the point of too much discomfort. And make sure and breathe!
not there yet, she's still swearing...this yoga is very relaxing
- runningman
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runningman wrote:I am sure you will love them. The hips and pelvis one is the best for runners. I'll be interested to hear how you like it. Have fun with the "smiling cow". The first time I did it I wasn't sure I'd get out of it!
Thats the only pose that I found difficult though, so nothing to worry about.
just watched the sample clip. love the idea of an extended hip series. does lululemon sell it in Vancouver Mike?
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