Sunday Savers – Save Your Butt

January 31st, 2010

I pea-d my pants.

Let me explain. I was doing jump squats. I didn’t stretch. I’m not 20 anymore. You do the math.

The result was a severely strained glute. My entire right butt, to be exact. I couldn’t bend down, sit down, walk up stairs. Handy with a toddler, right?

To ease the pain, I needed to ice it. The only thing in the house? A frozen bag of Whole Food’s organic peas. So down the pants they went.

Hence the pea-ing of my pants. And the jokes didn’t stop there. Oh no.

“Cheryl, I thought you had a good ass. Now you have a bad one.”

“I always knew you were a pain in the butt.”

“Wow, you have a hot ass.” (This one was cleverly after a heating pad.)

Once the pain was gone, I needed stretches. I called an old friend of mine, Erica Hedlund, founder and coach of The Power Boot Camp. She’s a new mom, a NESTA Certified Personal Trainer, is Boot Camp-specific certified and a fitness bad ass. (The jokes are so easy, aren’t they?)

In her own words, Erica’s “the fat kid who turned her life around and is passionate about making a difference in the lives of others and having fun doing it.” Here’s what she had to say about stretching your glutes.

Who Wants a Pain in the Butt?

‘Tis the season for hurting your behind. Perhaps it’s being in such a hurry to get out of the cold that you don’t pay attention and slip on ice. Maybe it’s working out before warming up. Whatever the reason, it seems I’ve had more people come to me lately with this problem.

Whether you have a pain in the “you know what” from exercise or something else, please remember safety first. Before you begin, keep a few things in mind:

  • Never stretch a cold body. Keep the pasta analogy in mind. Try to work with pasta when it’s cold, and it breaks.  As it warms up, it’s able to move.  Also never stretch when you first wake up. This can also cause injury.
  • Breathing through stretching is extremely important, as it is in all exercise.  Never hold your breath.  Exhale as you bring your body deeper into each stretch.

These stretches will help relieve your rear, ease your suffering and get you back in the game a little faster! Hold each for 15 to 20 seconds for 2 to 3 reps, and repeat on each side.

  • Seated Leg Cross-over

    Start sitting on floor with legs straight out in front of you.  Bend your right knee and cross over left leg, with your foot flat on the floor.  Using arms, hug right bent knee into your chest.
  • Side-Lying High Leg Cross-over
    Lie on your right side with right arm extended on the floor, with head relaxed on top.  Bend left leg and bring foot onto the floor in front of right leg and slowly move it up body (towards torso).  When you can reach with left hand, gently grab outside of left foot to assist this movement as high up (towards torso) as comfortable.

It’s important to remember, never stretch if there is any pain. If something is extremely painful, stretches aren’t the prescription.  Be responsible with your body. If you think you need to see a doctor, see a doctor.  Information is power.

Follow Erica Hedlund on Twitter @CoachErica and visit her at

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One Response to “Sunday Savers – Save Your Butt”

  1. Whitney says:

    Ah, yes. Seated leg crossover is my favorite stretch. I would also recommend stretching at the end of a workout, too. This is the only thing that keeps me from getting sore.

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