Tight hips are a literal pain in the ass. Like, you would think that since your butt lives most of its life in your shadow, it wouldn’t present itself as such an issue. Alas, when you’ve been sitting all day long — whether it be at a desk job, in class, or just pure laziness (I won’t judge), it can feel like your glutes have permanently gone to sleep. Your body needs some serious butt stretches ASAP before you become a victim of the dreaded dead butt syndrome, which is essentially when your glute muscles stop firing properly. Nobody needs that.
Don’t say rest in peace to your rear end just yet, though.
These six amazing booty stretches will revive your rump (#SorryNotSorry) before you know it.
1. Seated Spinal Twist
Isn’t it annoying how simply sitting at a desk all day can give you such annoying lower back and hip pain? Like, what did I even do to deserve this?
Have no fear, because the seated spinal twist will release all of your hip tension and stretch your glutes. Trust me, you won’t be able to resist letting out a solid, “Ahhh” as you feel your muscles loosening and relaxing.
Breathe in, and breathe out a sigh of relief for your rear end.
2. Pigeon Pose
Pigeon is an actual lifesaver for your posterior.
The deeper forward that you fold, the more intense the stretch will feel in your hip. Be sure to listen to your body, and only go as far as is accessible for you.
Oh, and if you’re basically the master of sitting all day long, pigeon might be a bit too intense for your tight tush muscles. If that’s the case, try a modified figure four version on your back.
3. Cow Face Stretch
I honestly have no idea why this stretch has the name it does, but it’s also known as a “pretzel stretch,” so you can go with that if you’re not feelin’ the cow vibes.
Cow face stretch will get real deep into your hips and relieve any stress that’s built up in your backside.
Make sure to repeat this stretch on both sides, because no one wants a crooked booty.
4. Seated Leg Cradle
As you rock your leg back and forth in this cradled pose, you can target tighter parts of your lower body with each movement.
OK sorry, I need to stop.
5. Reclined Spinal Twist
This reclined version of seated spinal twist will stretch your lower back, hips, and glutes. And TBH, you barely have to do anything.
Lay back, relax, and say goodbye to that pesky pins and needles sensation in your tush.
6. Happy Baby Stretch
Channel your inner child with the happy baby stretch. Rock back and forth to massage your spine and target the areas of your glutes with more tension.
Peace out, dead butt.
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