STEP 1: How to Locate the Gluteus Maximus Trigger Point #One
The Gluteus Maximus is a big muscle present on the buttock. It arises along the side of the pelvis and is inserted on the femur near the hip joint. It is the main extensor of the hip joint, and has three trigger points. The first trigger point appears level with of middle of your buttock, about three fingers away from the midline.
STEP 2: How to Self-Release the Gluteus Maximus Trigger Point # One
To self-release the Gluteus Medius muscle, you will need a ball, pillow, and a yoga block, bolster, or stack of books. Lie down on the ground with your head resting on the pillow. Locate the posterior trigger point giving you trouble, as shown in the earlier video. If the pain is on the right leg, keep your left leg straight and your right knee bent and vice versa. Lower your knee until it comes to rest on the yoga block/bolster. The lower you go, the more intense the sensation will be, so adjust the height of your bolster to where you’re comfortable, keeping the pressure sufficient. If you need more pressure, roll your body over more onto the ball. If you’re doing it right, you will feel a slight tingling sensation going down along the side of your leg or into your buttocks. If you find this too intense, roll back to reduce pressure. Hold for about 30 seconds and relax.
STEP 3: How to Stretch the Gluteus MaximusTrigger Point # One
The Gluteus Maximus helps in moving the leg away from the body and also plays a role in rotating the leg outward. To adequately stretch this muscle, we’ll be reversing these actions. Sit down on the ground with your legs stretched out in front. Lift the leg you want to stretch (for this example we’ll say the right leg) and bend it at the knee and hip. Lift the right leg and bring it over the left, wrapping your arms around the right knee. With the help of your arms, try to bring the right knee as close to your chest as you can while keeping your back straight. Hold for 30 seconds and release. Remember to stretch the other side as well.
CODE:GLUMAX-T01
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