Pull that knee into your chest.įoam rolling will help increase blood flow to the glute medius muscle to help relieve tightness, Giordano says. Take one leg and cross it over the other.Start by sitting on the ground with both legs straightened out in front of you.Start your day by doing it in bed, or take a break from work and do it on the floor. This is another stretch that is great to add in anywhere you might be. Hold that stretch for about five to 10 seconds before releasing.Lean until you feel a stretch through the side of your glute. Relax the foot and the knee of that leg into the floor, and lean your weight into the non-crossed leg.Cross one leg behind the other, stretching as far as you can diagonally. "This is a great way to get the lateral aspect of that glute, where the glute medius is, as well as the posterior outside capsule of that hip," Giordano says. If your tightness feels a little deeper than the glute, this stretch can help. Move the planted leg back a step, and lean your weight forward.Your heel should square up to your opposite hip. You'll need an elevated surface for this one. We're going to elevate it up off the ground to get a little deeper. If you're a yogi, you're probably familiar with the pigeon stretch. Hold that stretch for about 5 to 10 seconds before releasing.Push down the knee of the leg that is crossed, and slowly start leaning forward until you feel a stretch on the outside of that hip.Sit on a chair or a box, and cross one ankle over top of the other knee.This will emphasize a stretch on the lateral portion of the glute. You can perform this stretch just about anywhere, making it a great go-to for when you're feeling tight, Giordano says. 4 Stretches Glute Medius Stretches Sitting Figure 4 Stretch They will help to release some of that pent up stress and get you back to moving normally again. Give these moves a try if that tension is hindering the flow of your everyday movement. Stretching is good for everyone, but these stretches will be especially help you loosen up if you're feeling extra tight in your hips. It absorbs a significant amount of pressure that is applied when doing single-leg impact movements, which is why you might feel extra tension in the muscle if you frequently do unilateral lifts. The muscle also assists in medial-lateral rotation of the leg, Giordano says. The glute medius is most responsible for abducting the leg (pulling the leg laterally away from the midline of the body). The muscle begins at the top of your pelvis bone and inserts into the upper portion of your femur, or thigh bone. The gluteus medius is the middle of the three glute muscles, nestled between the gluteus minimus and the gluteus maximus. Here, Giordano and Vaughn Gray, CPT, share a handful of stretches designed to fix this issue by alleviating any tension you may hold in the glute medius. When the muscle tires out, it can become tight and sore. You might also understand the struggle if you commonly incorporate unilateral lifts, like Bulgarian split squats or single-leg deadlifts, into your strength training plan. This pain might be familiar to you if you typically execute single-leg movements, such as running or stair climbing. "Any time you're in that single leg stance position, that glute medius muscle is going to be absorbing most of that pressure through that area," says physical therapist Daniel Giordano, DPT, PT, C.S.C.S. This muscle takes on a large portion of the pressure applied through the hip, making it an important player in your hip stability and strength. The culprit may be the glute medius, the middle portion of your glute muscle triad. ARE YOU FEELING tightness on the outside of your hip?
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