It’s a special Halloween edition of The Pelvic Underground. I even dressed up for the occasion!
Here’s something scary...tight glutes and pelvic floor! One of my recent favorite self-myofascial release tricks.
This one targets pelvic floor from behind and specifically deep hip rotators. It is delicious for getting a femur (the “thigh” bone) that sits too far forward in the socket to rest back and center.
Got a tight pelvic floor, hip impingement, or a labral tear? Try this out!
First, lie on the floor with knees bent and feel what you feel, particularly how much floor you can feel with your bum. Is one knee higher than the other? If so, do that side first and most.
Next, find your midline between #glutesofglory and then feel for your tailbone, place the ball an inch or so above and to the right or left of the tailbone. Don’t rest *on* the bony areas, find flesh. Then rest in that spot, breathe into it and feel yourself #relax into this. It should NOT hurt. Then move across your glutes doing this same thing until you reach the back of your “hip bone” (posterior portion of the greater trochanter). Remove the ball and now see how it feels. How much more floor can you feel? Does it feel like a wide open space now? That’s your femur resting into position 😎 Are your knees level now? Excellent!
Happy (belated) Halloween!
When you are growing some #glutesofglory they sometimes need us to show them some myofascial release love.
Here is an easy one you can do without having to flop around on the floor or get awkward with a foam roller. But that is fun, too!
Grab ye a small ball. I have a tennis ball and a racket ball that is slightly smaller and less squishy. Lean against the wall with the ball placed in the glute area. Roll around until you find some hot spots and hang out there some and see what you can work out. Breathe into the really sticky spots.
Make sure to also spend some time in the gluteus medius which is along the upper rim of the pelvis. Stay OFF of the outside of your hip (greater trochanter). That’s a no-fly zone due to the feisty bursa there.
After 30-60 seconds on each side, jump into your glute strengthening and you’ll reap much greater rewards. What you release, you must then teach. Otherwise you’ll just keep losing the gains.
And remember...your glutes ARE your pelvic floor and vice versa.
Runner, lifter of children, PTA, CPT, PCES, pelvic health zealot