Belly Dance Forums - View Single Post - Bellyroll and glute squeeze help please!!

Kashmir · 05-12-2008, 11:15 PM

Here's one I use (I must get some diagrams and get it up on my site)

Lie on your back, one leg bent and the other leg turned out at the hip* with the ankle resting on the first leg's thigh (just above the knee).

Bring the first leg towards your chest (to start with pushing against a door is helpful).

Stop at the point where you can feel it. Breathe.

With such a big muscle, you need to hold it a long time - maybe 30 seconds before feeling the softening which means you can push it a little further.

* if you cannot get a decent hip turn out this stretch is of limited value as it will catch in the hip joint rather than glutes.

05-12-2008, 11:15 PM	#14 (permalink)
Kashmir Member Join Date: Nov 2007 Location: Christchurch, New Zealand Posts: 246	Glute Stretch Here's one I use (I must get some diagrams and get it up on my site) Lie on your back, one leg bent and the other leg turned out at the hip* with the ankle resting on the first leg's thigh (just above the knee). Bring the first leg towards your chest (to start with pushing against a door is helpful). Stop at the point where you can feel it. Breathe. With such a big muscle, you need to hold it a long time - maybe 30 seconds before feeling the softening which means you can push it a little further. * if you cannot get a decent hip turn out this stretch is of limited value as it will catch in the hip joint rather than glutes.