Erasmus plus - Stretching and Strengthening at Work interact
Stretching and Strengthening at Work
For the following exercises, you need a exercise or yoga mat.
Matt exercises for glutes and back
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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