"How-to" self-massage for the glutes/posterior hip.

Description of how to perform a lying banded point & flex hamstring stretch: 1. **Setup**: - Lie flat on your back on a comfortable surface, like a yoga mat. - Loop a resistance band or strap around the arch of one foot. - Hold the ends of the band with both hands and extend your leg straight up towards the ceiling, keeping the other leg flat on the ground. 2. **Execution**: - **Starting Position**: Begin with your leg extended upwards and the band providing gentle tension. Your arms should be straight, with your shoulders relaxed against the floor. - **Point & Flex**: Slowly point your toes towards the ceiling, feeling a stretch in your calf and hamstring. Then, flex your foot, bringing your toes toward your shin. Repeat this pointing and flexing movement several times. - **Hold**: After completing the point & flex motions, hold your foot in a flexed position, and gently pull on the band to deepen the stretch. Maintain this position for 15-30 seconds, feeling a stretch in your hamstring. - **Switch Legs**: After holding the stretch, release the tension and switch to the other leg, repeating the same steps. 3. **Form Tips**: - Keep your back flat on the ground and avoid arching your lower back. - Maintain a straight leg during the stretch, but avoid locking your knee. - Breathe deeply and steadily throughout the stretch, focusing on relaxing your muscles. This stretch is excellent for improving hamstring flexibility and relieving tightness. Give it a try, and feel those muscles loosen up! 🧘‍♀️

The lying down hamstring lockout exercise is an excellent way to target your hamstrings while reducing strain on your lower back. Here’s how to do it: Start Position: Lie flat on your back on a comfortable surface, such as a yoga mat. Keep your legs extended and have a stretch strap. Raise One Leg: Lift one leg straight up towards the ceiling, keeping it as straight as possible (Heel toward ceiling). Your other leg should remain flat on the ground. Place the stretch strap around the bottom of the foot. Lockout Phase: Engage your core and gently pull your raised leg towards your torso until you feel a stretch along the back of your thigh. Make sure to keep your lower back pressed against the floor to avoid arching. Then bend your knee toward your chest keeping the foot towards the ceiling. Hold and Breathe: Hold the stretch for 10-15 seconds, breathing deeply and relaxing into the stretch. Avoid bouncing or forcing the stretch. Repeat for 8reps before changing legs. This variation is great if you need a gentler stretch or have issues with standing exercises. It can help improve hamstring flexibility and overall leg mobility.