Glute and back stretches have several benefits including increased suppleness, decreased risk of accidental injury and are great for aligning your posture. But most of all it fights pain coming from pulled glutes, which is frequently sensed in the back area.
Step 1. Sit on the floor with your legs straight out in front of you. Sit tall with your back straight and place your hands slightly behind your bottom for support.
Step 2. Bend one knee up and take your foot to the outside of your straight leg, and place your foot flat on the floor. Use your opposite arm to bent leg to hold around your knee to add resistance and increase the strength.
Step 3. Change sides to bring the opposite knee up and twist in the opposite direction. Aim to twist as far round as possible.