I was a former jet mechanic on my feet all day, but my service connected injuries prevented me from resuming that career once I get out of the military. I settled for a desk job instead, but that turned out to be a literal pain in the butt. Spending six to eight hours a day in a chair on your butt can hurt because your butt muscles are sandwiched between a firm surface and all of your upper body weight for extended periods of time.
When I told my physical therapist that my lower back was also hurting, she said it was because of my desk job and how it was forcing my butt muscles to pull on it. She then showed me a few techniques to employ during lunch and at night that can help me stretch my butt muscles. Within three days of stretching I felt 100 percent better! If you have no major physical ailments, you could do these stretches which take less than a minute each to perform.
All Fours Stretch
First, get on your hands and knees. Make sure your hands are lined up underneath your shoulders and your knees are no more than shoulder width apart. Next, turn your feet about 45 degrees to the right. Take your right foot and stretch it as far back as you can. Then shift your body weight backwards so that your chest is resting on top of your folded left leg. You will feel a very intense stretch in your left butt muscle. Hold it there for 30 seconds (with some slow, deep breathing) and then switch legs.
This is a perfect stretch if you work in a cubicle with sturdy walls. Stand with your back against the wall with your feet slightly more than shoulder width apart. Take a deep breath and then slowly slide your back down the wall until your butt is a few inches off of the ground. Stay in that position and breathe deep for about a minute. Try not to touch the ground with your hands; the point is to isolate your butt muscles for a deep stretch. When your time is up, slowly stand up.
Hip Flexor Stretch
Sometimes when your butt muscles are tight it’s because other surrounding muscles are pulling on it. Your hip flexors, if you don’t stretch them, can cause that tension in your glutes. The best hip flexor stretch I know is one that sprinters use. Kneel on your left knee and make sure your right knee is bent at a 90 degree angle. Your right foot should be flat on the ground.
Put your hands on your hips and then press up on your left toe so that your knee is now off the ground and your left leg is straight. While keeping your back straight and your hands on your hips, shift your body weight forward as far as possible and hold it there for 30 seconds. Slowly return to the starting position and then switch legs. If you can’t keep your balance with your leg fully stretched out, it’s perfectly fine to just shift your body weight instead.
