7 Easy Ways to Stretch Tight Glutes
1. Kegel Exercises:
Kegels are exercises which strengthen your pelvic floor muscles. They work to prevent or reduce incontinence and improve sexual function. You may use them during your daily activities such as walking, running, lifting weights, etc.
2. Kegeling for Women:
The first step to getting rid of your urinary incontinence is to strengthen your pelvic floor muscles. One way to do this is with the help of a pelvic floor muscle exercise called kegel exercises. These exercises are performed while lying down on a firm surface like a bed or mat, but don’t hold onto anything in order not to injure yourself when doing so!
3. Kegeling for Men:
If you have difficulty holding it in during the day, try kegeling at night. While lying down on a soft surface like a mattress or even your own body, place one hand on top of your stomach and another hand under your belly button. Hold these positions for five seconds each time you feel the urge to urinate (or any other feeling).
Then slowly release from both hands until you’re finished.
4. Relax your Glutes:
One of the main reasons why you might be having problems with your glutes may be the fact that they are too tight. Your glutes are a group of powerful muscles and when they’re too tightened, they can cause all kinds of pain in other parts of the body such as the lower back.
5. Stretch your Tighs:
Just as the glutes may be too tight, the opposite of this may also be true which is also a problem. The muscles in the back of your thighs may be too weak or too loose. If you are having a hard time feeling these muscles, then place one hand on your hip bone and one on your knee, then try to bring your knee up toward your chest.
6. Stretch your Calves:
If you feel any tightness or pain on the back of your leg, then you may want to stretch your calves. This will get rid of any cramps or pain in this area. Place one foot on top of a stair with your knee slightly bent and slowly bend forward keeping your back straight.
Hold this position for 10-15 seconds and repeat with the other leg.
7. Try Pigeon Pose:
While many of the stretches we’ve mentioned so far have been mainly focused on your back or legs, one that you’ll want to add in is known as the Pigeon pose. This pose will stretch out your hips and glutes while also working out your abs and lower back.
It’s important to not overdo it when performing these stretches. You should only feel a mild pulling sensation on your muscles and never feel pain. If you feel pain then you should stop what you’re doing and pay a visit to your doctor.
Glute Medius Muscle:
Gluteus medius is a muscle in your hip that helps stabilize your pelvis, and allows you to walk, run and turn. It is one of four muscles in the gluteal region that makes up your buttocks. The other two are the gluteus maximus and the gluteus minimus.
Glute medius is smaller than the other two buttock muscles and is deep to them. The function of the gluteus medius is to help keep the body upright when standing and walking.
The gluteus medius is one of the most commonly injured muscles in the hip and thigh. During running, cycling and some sports, the muscle is put under a great deal of stress, which can lead to muscle tears.
Even without any sporting activity, many people complain of aching pain deep within the muscle tissue.
The gluteus medius muscle may also be referred to as the “upper glutes” or the “inner thigh.”
Signs and symptoms of a torn gluteus medius:
A popping sound or feeling during exercise.
Pain in the upper hip region. As the hip goes out of place, it can cause sharp pain in the upper part of the thigh.
Partial or complete loss of strength in the muscle. The patient may experience a noticeable or dramatic loss of strength in the muscle.
Swelling around the hip.
Treatment for a torn gluteus medius:
Rest and crutches to allow the injury to heal. The patient will generally need to use crutches for 2 to 6 weeks. These should be under the arm opposite of the injured hip, so that the body weight is not put on the injured leg.
Ice and heat therapy. Applying ice or cold therapy will reduce the swelling and pain in the area. Heat can also be applied to relax the muscles and relieve tension.
Physical therapy. A physical therapist can assist with strengthening the hip and thigh muscles.
Gluteus medius strengthening exercises:
Lie on your back with knees bent in a tabletop position, feet flat on the floor. Do not arch or tense your back.
Gently press your left knee towards the floor with the palm of your right hand. Hold for 5 seconds, then relax.
Twist from side to side by gently moving your knees from side to side, using your toes to balance.
Bend your knees and keep your feet on the floor. Lift your bottom off the floor, tightening your stomach muscles and hold for 5 seconds.
Repeat these exercises 6 times, 3 times a day.
Strengthening your gluteus medius with a pillow:
Lie on your side and bend your knees slightly forward, keeping your feet flat on the floor. Place a pillow against the inside of your un-injured leg. Keeping your legs straight, lift them up so your feet are off the floor and then slowly lower them.
You should feel the muscles on the outside of the hip working.
Hold the position and repeat 6 times, 3 times a day.
Strengthening your gluteus medius with a chair:
Stand 2 to 3 feet in front of a firm chair with your injured leg closest to the chair. Keeping one foot on the floor, bend forward at the waist and place your other hand on the chair for balance. Gently push yourself back keeping a slight bend in your supporting knee.
This is the starting position.
Keeping the supporting leg straight, push your hip back as far as it will go. Try to put your hips on the chair and sit on it. Hold this position for 2 to 3 seconds and then return slowly to the starting position.
Repeat this movement 8 to 10 times, then slowly turn around and do 8 to 10 more with your other leg. Do 2 sets (32 to 40 repetitions) each leg, 3 times a day.
Strengthening your gluteus medius with a rubber exercise band:
Lie on your side and place the band above the top of your knee. Keeping that leg bent, gently push the knee out as far as it will go. You should feel a stretch down the side of your hip and thigh.
Hold for 5 seconds and then relax.
Keeping the knee bent, gently pull the band towards the body until you feel slight tension. Slowly straighten your leg, pushing your hip into the floor. Hold for 2 to 3 seconds and then relax.
Repeat the exercise 8 to 10 times, 2 or 3 times a day.
In severe cases, crutches or a walker may be needed until the hip and thigh can support more weight. Your hip should be in a cast or splint for 6 to 8 weeks. More around strengthening the hip and leg muscles can be done as soon as the bone is fully healed.
Ice or cold therapy can help to reduce swelling and pain. You may need to wear a support (called a donnay sling) that goes over your good shoulder to take some of the weight off the injured arm.
Sources & references used in this article:
Is Stretching All It’s Cracked Up to Be? by M Portal, O a Studio – studiopilates.com
7 Tips for Hot AF Legs this Summer Posted by Lauren| Fat Burning| No Comments by M Plans – sexystrongfit.com
The big 7 body breakdowns by C Aschwanden – 2017 – planorunning.com
Framework: Your 7-step program for healthy muscles, bones, and joints by J Gibbons – 2014 – North Atlantic Books