Gluteal and buttock stretch for back pain

This is the first of my exercises for chronic back pain and is the Gluteal and buttock stretch

  • Lying on your back raise one knee up towards your chest.
  • Gripping behind the knee pull the knee towards the opposite shoulder until you feel the tightness in your buttock.
  • Do not stretch beyond this tightness, but hold this point and relax for 10 seconds. (if you feel a tightness in the groin, do not go beyond this point.)
  • Lower the leg back down to rest straight out, and repeat with the other leg.
  • Always have the resting leg flat and straight on the floor
  • Do this three times each side, alternating

Here is a useful image for you to ensure you get the technique right

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