In this video, I will explain how to foam roll out your gluteus medius.
Why you would want to foam roll out the Gluteus Medius?
With many people, the gluteus medius tends to be an area where there is hidden muscle tension, and that hidden muscle tension puts unnecessary stress on the hip, SI joint, back and knee. Often, people don’t realize this tension exists until someone points it out or an assessment is done.
If you are walking or doing some single-legged exercises, the gluteus medius is the muscle that is working hardest in order to keep your pelvis square. If you do a lot of walking, a lot of single leg work, or stand on one leg for a long period of time, that muscle gets overworked and builds up tension.
While we want our muscles to be strong, but if they get overly tight, they do not function as well as they could be. The gluteus medius muscle is essential for keeping the hips and knees healthy. When you walk, hike or run, the gluteus medius muscle keeps the hips square and helps prevent the knees from falling inward. When the gluteus medius muscle is weak or overly tight, it does not fire properly, and you can acquire injuries in the back, hips, knees and ankles. So, work on strengthening the gluteus medius, but also make sure to spend time stretching or foam rolling the muscle to ensure it is functioning at its optimal capacity. Use the foam rolling exercise in this post to roll out your gluteus medius muscle.
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Lie down and place the foam roller at about 45 degrees to your body. Bring your hip up on the foam roller and straighten out your other leg. Go from the ischial tuberosity, or the sit bone, and roll up to the top of the pelvis. Pelvis size differs, but you want to go from the sit bone all the way down to the top of the pelvis.
Foam Rolling Out the Gluteus Medius
If you have done the previous video where I talked about gluteus maximus, you will notice that this area is more sensitive and I have explained why.
Go through 5 to 10 repetitions in a nice controlled speed in order to get the most out of the exercise.
Give that exercise a go. Just try that exercise as you might discover that you have a hidden muscle tension in that gluteus medius muscle.
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Rick Kaselj, MS
If you are looking for a more comprehensive resource to overcome your back and lower body injuries in a fast, simple, safe, and effective way, then click here to check out the Best Gluteus Medius Exercises program.