To stretch the left glute’s or buttock muscles, lie on your back and draw your
left knee toward your chest. Using your right arm, bring your left knee in the
direction of your right shoulder until you feel stretch. Extend your left arm along
the floor at shoulder height and turn your head to look at your left hand. Hold the stretch for a minimum of 15 seconds before repeating on the other side.
To release the muscles that rotate the hip, lie on your back with knees bent, feet flat on the floor. Place your left ankle on your right thigh just above your knee. Now draw your right knee back towards your chest. Ensure your shoulders and head remain in contact with the floor. This stretch can be quite challenging so work within your own, pain free limits. Hold for a minimum of 15 seconds before repeating on the other side.