This stretch targets the three glute muscles (maximus, medius and minimus) and the piriformis which sits underneath the glutes. When the glutes and piriformis are tight and fatigued they can cause you to have a sore lower back and hamstrings, poor balance, and even shooting nerve pain down your leg due to sciatic (the sciatic nerve shoots through your piriformis). Hold for 30 seconds on each side, very easy to do standing or sitting. You can lean forward slightly to feel more of a stretch, same shoulder to knee will tagret the glute maximus, opposite shoulder leaning towards the knee will target all the other muscles.
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Pectoral Muscles Sitting at a desk, exercising the pec muscles or running/walking for a long distance can cause the pectoral muscles to shorten and become tight. This causes the shoulders to round and hunch forward putting pressure on the upper back and neck often giving you stiffness and pain. TOP TIP.........roll a towel up about the length of your forearm, place along the spine and lay down letting your arms fall to the side. Hold for 30 seconds whilst taking in some deep breaths.
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Stretches for the: glutes (bum) adductors (muscles down the inside of the thigh) ITB (ligament from the outside of the hip to the outside of the knee) Three fabulous stretches for the glutes (helps target the ITB), adducters and hamstrings using a resistance band but if you don't have one handy a towel is just as good. Hold where you feel the stretch for 30 secs to help increase flexibility. This is part of my stretching routine after every workout & run. If those legs are just tired from any activity especially in this heat but put them up against any wall for 10 minutes. s.