Are you tired of feeling like a penguin waddling around because your gluteus medius is so tight? Fear not! We've got just the answers for you.
Introducing 2 effective gluteus medius stretches: the ultimate solution to your tight hip and buttock muscles.
These stretches targets the often overlooked lateral muscle that sits on the side of your hip, helping to improve flexibility, reduce pain, and give you a more aesthetically shaped buttock.
With just a few simple steps, you'll be well on your way to a looser, happier gluteus medius. So grab a mat and let's get stretching!
What is the Gluteus Medius?
The gluteus medius is a thick hip abductor muscle that lies deep to the gluteus maximus near pelvic region of the buttock [1]. The gluteus medius muscle is responsible for lateral and external hip movement along with the internal rotation of the thigh. When left unattended, the gluteus medius can become tight, sending pain into the lower back.
Gluteus Medius Pain and lower back pain are often related and can affect the way you walk, run, lift, sit and even sleep. Understanding the importance of an effective gluteus medius stretch can help cure pain and prevent further injury.
2 Effective Gluteus Medius Stretches
An effective gluteus medius stretch is a vital step in relieving pain and tension. A common symptom of a tight gluteus medius muscle is pelvic tucking. Posterior pelvic tilt is a compensation technique for weak hip muscles that can be cured by stretching the gluteus medius. Stretching allows you to expand the tight muscle fibers that have been left inactive and helpless.
Stretch #1: Lying down
Stretch #2: Pigeon stretch
For a step-by-step tutorial on how to stretch your gluteus medius effectively, check out the video posted below.
Glute stretches will give the muscle more flexibility while relieving built-up pain.
Increased hip mobility using the gluteus medius stretch will act as a domino effect, relieving pain and tension in the lower back.
Gluteus Medius Stretch - QL Claw Pain Relief
The key to an effective gluteus medius stretch is breaking up the tissue beforehand. Gluteus medius trigger points are common and can cause a world of pain. Pinpoint the affected area by locating where the muscle is the tightest. Trigger point release through deep tissue massage will make for a more productive gluteus medius stretch.
"it's difficult to get that sweet spot with the right leverage, but with the QL Claw those problems are no longer" - Stephanie, Elements Massage - Licensed Massage Therapist
How To Stretch And Strengthen The Gluteus Medius - Visuals
To maximize your mobility and relieve pain using an effective gluteus medius stretch, follow the gluteus medius stretch video below. This video will give you the best and most effective gluteus medius stretching exercises as well as information about this forgotten muscle that could be causing your back pain.
How to stretch the gluteus medius:
Best exercises for the gluteus medius:
Post gluteus medius stretch, it is vital you strengthen the muscle. Strengthening the muscle acts as a bulletproofing step for preventing further injury and pain. Here is a step by step guide to building up your gluteus medius - glute activation exercise video.
- Exercise 1: Single leg glute bridge. This is a great exercise for glute activation. Starting on your back, bridge your legs while raising one leg in the air. Push your hips upward while focusing on keeping your body aligned and your glutes tight. Keep constant tension for increased blood flow while maintaining proper form.
- Exercise 2: Fire hydrants. This exercise will specifically target the gluteus medius. Starting on your hands and knees, raise one leg laterally until you can feel a healthy amount of tension in your hip muscles. Keep a tight core and isolate your gluteus medius muscle for maximum effectiveness.
More Glute Medius Exercises:
Standing hip abduction: Lift one leg out to the side while maintaining it straight. Instead of swinging your leg, focus on moving it using your gluteus medius.
Glute Med Kickbacks: Involves a cable machine and an attachment. Great exercise for building strength and size in the upper buttock region while targeting the glute medius directly.
Lateral Step-Ups: Involves the entire glutes and quadriceps with an emphasis on the glute medius. Lateral step ups are designed to improve dynamic function and lateral movement.
Sources:
[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.