![]() Unfortunately, the aftermath of a sedentary lifestyle is a strain on the hip and even on the knee. Weak glutes are majorly caused by lack of activity or a “desk-bound’ lifestyle – thanks to the digital age. Why You Need To Stretch Your Gluteus Medius Muscles One way to strengthen or prevent a weak gluteus medius is through stretching. This happens because of an uneven distribution of weight load among other areas in your body. Weakness of the gluteus medius can result in several problems such as limping, back pain, loss of normal movement, and even injuries. The gluteus medius works in sync with other gluteal muscles to ensure the whole gluteal muscle group functions as it should. This muscle group is responsible for the internal and external rotation of the hip, stabilization of the pelvis, and abduction of the hip joint. Consult your doctor if you are experiencing significant pain and discomfort or before attempting any stretching or exercise that you are unsure of.The gluteus medius is one of the three gluteal muscles that make up your buttocks. You should feel a moderate amount of discomfort but stop if you feel any sharp pains. This exercise can help to alleviate tension in the gluteal muscles which can have a positive influence in reducing low back pain. By standing, you can control the pressure you apply into the ball much better than if you were on the ground. You can bend and flex your knees to move yourself over the ball and massage the muscle tissue against the pressure. If you want to massage the glute medius then turn almost side-on to the wall rather than having your back to the wall. Move the ball around the hip to work different areas of the gluteal muscles. ![]() You may want to hold the ball in place with your hand so that it doesn’t fall on the floor. When the ball is in place gently bring your knee up by flexing at the hip. Over time you can move your outside foot further away to increase pressure. Start off by standing closer to the wall as this will reduce the amount of pressure you apply. Standing up against a wall just place the tennis ball between your glute and the wall. Using a tennis ball to massage the gluteal muscles is a great way to break down adhesions, elongate fibres, increase blood flow and improve muscle health. Try these gluteal self-massage exercises and gluteal stretches to help loosen up the area and allow freedom of movement in the hip as well as reducing tension in the lower back. If you’ve had a heavy session in the gym or have been on a long run, then this self-massage technique will help reduce tension in tight glute muscles. Use this technique in combination with standard Gluteal Stretches. This helps to remove fascial adhesions, increase bloodflow, lengthen muscle fibres and reduce tension & pain in the area. ![]() You may find that flexing your knee and hip during the exercise will help to floss the muscle fibres over the top of the ball. Balance using your forearms and opposite foot, and gently apply pressure through the glute into the ball. Make sure you are sitting on a firm surface so that pressure from the tennis ball is transferred into your muscle tissue. This self massage exercise can be used in conjunction with other stretches to help loosen tight muscle fibres in your glutes and piriformis. Self Massage for Glute Max, Glute Medius & Piriformis
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