Figure Four stretch
This stretch will help you stretch the right glute. If you lean towards your knee more, then you will get a stronger stretch.
A good hamstring (the large muscle behind your knee) stretch will loosen up the glutes along with the back as well.
Work towards reaching your toes, keeping your knee straight as you can.
When you stretch your hamstrings and glutes, it loosens your back. Stretching both sides helps keep your limber.
If you are in too much pain to stretch, try warming up by taking a hot shower, walking around the house, or taking a hot bath. Make sure you use a moist heat. Dry heat will dehydrate your muscles. Although the dry heat feels good, it makes your muscles stiffer. If you still can't stretch, it might be a good time to see a professional to help aid you in decreasing your pain.
