Myofascial Release and Stretch for Tight Glutes

Myofascial Release and Stretch for Tight Glutes


Dom McKay musculoskeletal therapists in
this video i’ll be teaching you how to deeply release the glutes and the
piriformis which are basically the muscles that make up your buttocks
releasing these will help relieve symptoms such as lower back pain hip
issues and even knee pain so stay tuned so the first thing we’re going to do to
release the glutes is get stuck into them with a ball this is a lacrosse ball
you can use a spiky ball or a tennis ball or whatever takes your fancy really
so it’s very simple you can do it just on the floor or people who are suffering
from chronic piriformis syndrome pain in the glutes
sciatica sometimes they even take the ball and put it under there butt when
they’re in the car and they can kind of get a position where it gives them
relief but for the purpose of this video I’m just going to show you how to do it
on the floor so essentially you’re just trying to look for a tender point in
your butt and then just hang out there so you’ll find various positions are
more painful than others for example a lot of people are going to have a lot of
pain when they lie on this side and kind of get like this the lateral aspect the
side of the hip so you can see all these points that I’m hitting are absolutely
agonizing but that’s the kind of pain that you want to s eek out to your pain
threshold and you will know if this is a good pain or a bad pain but really
there’s not a lot of damage you can do with a lacrosse ball now second to this
I’m going to show you a stretch for the piriformis muscle now this is vital in
conditions such as sciatica and also lower back pain and even knee pain so
begin by lying on your back and place your foot on
top of the opposite knee and then just grab the leg and relax down now from
here I can feel a really strong stretch through my hip and you can hang out here
for a couple of minutes so the great thing about using the ball to release
the tension to begin with and then stretching it is that you get kind of
like the best of both worlds

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