Seated buttocks and hip stretch

This stretch can be done in different positions, but I think it’s best that you sit for this stretch. It’s the most comfortable way to stretch this area and the easiest position to get into if your muscles are very tight.
This stretch is a good one to try if you have sciatic pain
To do this stretch, follow these steps:

1. Sit on a chair with one leg crossed over the other and let your ankle rest on your thigh.
2. Place your elbow on the inside of your knee and inhale.
3. As you exhale, lean forward, lengthen your spine, and tilt your pelvis back (see Figure).
4. Hold the stretch for 30 seconds, gradually deepening the stretch on every exhale.
5. Repeat the stretch on the other side.

A few do’s and don’ts for this stretch:

• Do keep your shoulder blades down.
• Do keep your chest lifted.
• Do be patient and let the stretch deepen with each breath.
• Don’t lift one hip or lean to one side.
• Don’t bounce or jerk.