Glute Stretches

• Begin in a seated position on the floor with your left leg at 90 degrees and your right leg comfortably behind your body
• Lean over towards your left knee and place your hands either side of the knee
• Ensure your back is straight and flat and taking a deep breathe in through your nose
• As you exhale lean over your left knee, ensure your back stays flat
• Hold the position for 20-30 seconds
• Repeat for the other side

• Exactly the same movement however instead of your back leg being loosly behind your body have it straight behind your body
• As you lean over you should be able to get a lot closer to the floor with your face, always be aware of your posture.

• Lay down on your back the floor (exercise/yoga mat preferably)
• PLace both your feet and calves on the ball and roll ball underneath you so your legs are at 90 degrees
• Place your right ankle onto your left knee and take a deep breath
• As you exhale roll the ball, with your left leg, closer towards you
• You will feel the stretch in the right buttock
• hold for 20 seconds and Repeat for the other buttock

• Begin lying flat on your back with your right knee bent and left leg straight.
• Have your partner, using both hands, bring your right ankle across to your left knee (partner should have 1 hand on right knee, the other on the right ankle)
• Bring the muscle to a comfortable stretch take a deep breath in through the nose
• as you blow out have push against your partner, holding the muscle in the contracted position for 20-30 seconds
• Release for 2-4 seconds 
• Now your partner should bring the leg to a new range of motion and hold like a static stretch/active for a further 20 seconds
• Repeat for the other side.

You should always feel a nice tingling sensation during stretching, never take the stretch to the point of discomfort.