Care For Your Derriere
Let’s take a minute to sit down and have a serious conversation about your derrière. In the next couple of weeks you’ll see a post about your gluteus group, your piriformis and the TFL, as well as the deep rotator group.
LIKE A DRY SPONGE… Is this your butt?
When we sit on our butts all day our muscles begin to dry out like an old sponge. We sit in our cars, we sit at work, and many of us sit at the computer or on the couch when we get home. These activities lead to the muscles drying out. To keep the muscles lubricated they must be worked on. The best advice is to have a professional work on them. You can also get a set of tennis balls or YOGA tune-up balls and begin to roll out the muscles. You’ll feel tender the first time trying this because it’s not a typical area that is worked on. Also work on the stretches that were provided and any other stretches that you’ve been given or perhaps know of.
Your derrière is made up of eight (including the Tensor Fasciae Latae) different muscles all ready to perform at any given moment. You’re going to be speaking to some very deep muscles like the piriformis, the gemellus, and the obturator if you follow the exercises, stretches and self-massage techniques.
The biggest muscle on your body is your gluteus maximus, as you probably know. What you may not know is that there are three glutei in this group: the maximus, medius, and minimus.
The Gluteus Maximus helps pick you up off your seat when not using your hands; it also accommodates forceful extension as in running. The Gluteus Maximus extends and laterally rotates the hip as well as assisting you to adduct, or pull the leg into the body. The best ways to work out your glutes are to do proper squats, stairs, and lunges! If you strengthen your glutes you need to stretch them too. The best way to stretch the maximus is to pull the knee into the opposite shoulder. You can do this on your back or standing up. Try to drive the opposite heel away from the body as you pull the knee closer.
The gluteus medius helps keep your hip from falling towards the stepping leg. It keeps your “booty” from swinging too far. The gluteus medius laterally abducts the leg. Meaning, if you wanted to side thrust kick or make a snow angel the medius is there to help make it happen. The gluteus medius also medially rotates (rotates the knee into the body) as well as laterally rotates (rotates the knee to the outside of the body) the hip. The best exercises are motions that go side to side. Rollerblading, running between rubber tires, side-stepping, and cross-country skiing all recruit the gluteus medius. If you like to use machines, any hip or abductor machine (a machine that moves the hip away from the body) will suffice. To stretch your gluteus medius you can lie on your back and place your foot on the opposite side of the opposite knee and pull across the body. You can sit with your spine straight and perform the stretch called, “pretzel” by either keeping one leg straight or you can bend the knee and the other knee is up and the foot is at the opposite side of cialis sale the opposite knee.
The gluteus minimus is basically a smaller version of your gluteus medius. It is smaller and directly under the gluteus medius. The gluteus minimus helps stabilize the hip from falling out of the socket when the minimus abducts and medially rotates the hip. Like the gluteus medius any side stepping motion works the minimus. The abductor and hip focused machines are going to work out your minimus. You can perform the same stretches as you did on the medius for your gluteus minimus.
This concludes the topic of gluteus medius, minimus and maximus. Soon we will be covering the rest of your derrière muscles in our next post.
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