![gluteus medius stretch gluteus medius stretch](https://mindbodysoulheart.com/wp-content/uploads/2019/12/L-M-MindBodySoulHeart-Piriformis-Stretch-e.jpg)
If it is not to bad you can do more repetitions.
![gluteus medius stretch gluteus medius stretch](https://i.pinimg.com/originals/0b/49/fa/0b49fa9e71090a7622bba106d246c8ce.jpg)
It is normal to 'feel' the exercise, but it should not be really painful. The bad side works only on the way down, not the way up.Īim for 3 sets of 10 exercises morning and evening, but be guided by your discomfort. Whether you are an athlete or simply want to improve your mobility, stretching not only helps to relieve pain, it also helps loosen up the muscles and prevent injuries or tears from occurring during work-out sessions or regular daily activities.
#Gluteus medius stretch how to#
Return to the start position using your good leg and arms, but not using your bad leg. Now that you know how to stretch your gluteus medius, incorporating the stretches into your routine is the next step. You can use your hands to steady yourself, but the idea is that your bad hip is taking all of your body weight as you tip over and gradually lowering you down as far as you can go. Use only the muscles (gluteus medius) only your bad hip to control the decent. Pick up one leg and cross your ankle over your opposite knee. While sitting on the edge of the chair, place both feet on the ground keeping your knees at a 90 degree angle, and keep your back straight. The first one is the same as we did for the Gluteus Maximus.
![gluteus medius stretch gluteus medius stretch](https://i.ytimg.com/vi/09qgOO3QZzM/maxresdefault.jpg)
Slowly and gradually lower your pelvis so that you are tipped over to your good side stretching your bad side. These are some great stretches for both the Gluteus Medius and Gluteus Minimus. Now lift you good leg off the floorbending at the knee. Using your arms and your good leg, but not your bad leg, lift your pelvis up so that you are tipped over towards your bad side. Stand squarely on the floor next to a wall good leg facing the wall. The tendon and muscle are worked whilst they are being lengthened, not while they are contracting. The aim of this exercise is to work the tendon of the gluteus medius muscle on the outside of the hip in a very specific way. Gluteus medius eccentric loading exercise