Self-Myofascial Release: Glutes
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.
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Runner, lifter of children, PTA, CPT, PCES, pelvic health zealot