Click
here to watch this stretching videoIn many cases the rotator muscles in your glutes can cause tight hamstrings, low back pain, hip pain and calf pain. These symptoms are also associated with sciatic nerve pain. Because of this it is essential to get this area as loose as possible. The best times to do this and all stretches are:
1.) Immediately after heavy physical activities like running, sports practice or games. After physical activity your body is warm and your muscles are more receptive to being stretched. Make sure you always only push into a stretch far enough to feel slight TENSION, not pain! Wait until the area completely relaxes and then lean into the stretch, again, only to tension. Repeat until you've gained additional flexibility.
2.) After you've iced the area you are going to stretch for 15-20 minutes. After icing the nerve signals/impulses from the brain to the muscles in the area you are going to stretch slow down. If the nerve impulse that is causing the muscle to contract is slowed, the muscle will relax and lengthen with less effort. Again, only stretch to tension, wait, breath, relax. When the tension is GONE, stretch to tension again...repeat.
Additionally, the only way to maintain the range of motion you gain by stretching is to do it...DAILY! Stretching only prior to games, practices, training runs or races is not an effective means of reducing your risk of injury or increasing your athletic performance! Now go and write that 100 times on a chalk board.