Erasmus plus - Stretching and Strengthening at Work interact

Stretching and Strengthening at Work

Matt exercises

For the following exercises, you need a exercise or yoga mat.

Matt exercises for glutes and back

Glute bridge


Starting position: Lie on your back with the knees bent at 90 degrees  Keep the palms flat on the ground  Pushing through the heels, raise the hips as high as possible using the gluteal muscles  Move solely around the hip joint and keep the lower back in a neutral position  Hold this position for a few seconds, then lower the hips to starting position

2. Glute march

Starting position: Perform marches during glute bridge  Start with the knees higher than the hips  Raise one leg off the ground and hold for few seconds, then switch to the other leg  Repeat for 12 or more repetitions for each leg

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