At some point in their training, most runners find themselves in a tight spot with sore butt muscles and tight hip flexors, whether from tackling new hill training or completing a tough training block. Incorporate these soothing stretches into your routine—post-workout or before bed—to ease glute and hip tenderness while strengthening your joints and muscles for the next leg-pounding session. Plus, these stretches will leave you so relaxed that you’ll sleep like a baby, optimizing your recovery and performance.
Start gently and get creative with props, if needed. Use a folded blanket, pillow, or stack of books for support where necessary.
Supine figure four stretch
This stretch gently opens the hips, particularly targeting the glutes and outer hip muscles. It’s a supported and accessible pose for everyone that helps reduce tension in the hip area.
Lie on your back with your knees bent and feet flat on the floor, and cross your right ankle over your left knee, creating a figure-4 shape.
Gently press your right knee away from your body using your right hand or forearm. If you feel comfortable, lift your left foot off the ground and thread your left arm through the opening between your legs, interlacing your fingers behind your left thigh.
Hold the stretch for 30 seconds to one minute, then switch sides. This pose can also be done with feet planted on a wall for added support.
Butterfly stretch
The butterfly stretch is a seated hip opener, gentle enough for all levels.
Begin seated on the floor, sitting up tall with your spine long. Bend both knees and bring the soles of your feet together (if this isn’t accessible for you, take it to the wall—bring your butt right up to the wall, and bring the soles of your feet together on the wall, forming the same shape but with your back on the floor).
Stay right here if that feels like enough of a stretch for you, or reach your hands around your feet, hinging at the hips and folding forward, bringing your torso over your legs.
Hold for 15-30 seconds to start, and work up to several minutes.
Thread the needle pose
The gentle twisting and stretching of the hips in this pose helps release tension in the hip flexors. Adding this pose to your regular routine can gradually improve the hip joint range of motion, leading to smoother running mechanics and reduced risk of injury.
Start on your hands and knees in a tabletop position, and slide your right arm under your left arm, lowering your right shoulder and the side of your head to the ground. Keep your left hand grounded and your left elbow lifted–you should feel a stretch in the outer hip and upper back of your right side.
Hold the pose for about 30 seconds to one minute, then switch to the other side.
Happy baby stretch
Happy baby is a reclined yoga pose that helps open hips and release a tight lower back, glutes and groin.
Begin by lying on your back on the mat, hugging your knees into your belly. Use your hands to grip the outside of your feet (ankles work too, if that is more accessible), pulling your knees into your armpits, while keeping your feet flexed.
Hold your body here, and as you soften into the stretch, continue to pull your knees into your armpits, pushing back with your legs. You can even rock gently back and forth here to give your lower back a gentle massage. Hold for a minute (longer is great, and so is shorter) and release gently.
The instructions for all of these poses are actually only suggestions—if you’re new to yoga or particularly tight, you might feel a deep stretch without moving deeply into any of these poses, and that’s perfect. Listen to your body—it’s OK to feel uncomfortable as you hold a pose, but pain, tingling or numbness is a sign you need to ease off right away and readjust.
