Got Glutes?

Did you know that the gluteus maximus is the largest muscle in the body?  By some standards it is also considered the strongest muscle in the body.

The glutes are made up of three muscles--the maximus, minimus and medius.  Together they are responsible for extension of the thigh, lateral rotation and abduction.  They also are partially responsible for keeping the torso upright and single leg balance.

Most glute issues do not come from having tight glutes, rather they stem from having weak glutes.  Sitting for prolonged periods of time can cause glute deactivation.  This can lead to tight hip flexors, knee and ankle problems. 

This week, I would like to go over a few glute stretches.  Next week we will cover some glute strengthening exercises (If you have problems squatting, it may be due to weak glutes!).

This stretch you can do anywhere!  Sit on the edge of a chair with your feet hip distance apart and upright posture.  Bring your left foot to rest on top of your right knee.  Try not to let your hips shift as you do this.  Press your left knee towards the floor while keeping your back as upright as possible.  Hold 30 seconds and switch sides.

There are three more stretches!!!

Sitting on the floor, bring your left leg in front of you so that it rests on the floor and is bent at a right angle.  The right leg will also be bent at a right angle.  Twist so that your sternum (the middle of your chest) is aligned with your left knee.  Press your sternum toward your left knee.  You should feel a stretch in the left hip.  Hold 30 seconds and switch sides.

Lie on the ground just far enough away from a wall so that your knees are bent at a right angle when you put your feet on the wall.  Without lifting or twisting your hips, place your right foot on your left knee.  Press your right knee toward the wall.  Hold 30 seconds and switch sides.

Lie on your back with your knees bent and feet flat on the floor.  Your feet should be under your knees.  Put your right foot on your left knee, without twisting your hips.  Press your right knee away from you as you bring the the bottom of the right foot to the floor, across your body.  The left leg should be resting on the floor.  Actively press the right knee away from you.  You might feel this stretch in the side of the hip, in your glute, or in your quadriceps.