STEP 1: How to Locate the Gluteus Medius Trigger Point #One
The Gluteus Medius is a muscle present on the buttock. It arises from the pelvis along the side, and is inserted on the femur near the hip joint. This muscle helps in moving the leg back and away from the body. It has three trigger points. The first trigger point is present about two finger widths above and three to four finger widths away from the top of the ridge between the buttocks. This point usually shows a referred pain pattern along the lower back and most of the buttock.
STEP 2: How to Self-Release the Gluteus Medius 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 MediusTrigger Point # One
The Gluteus Medius helps by moving the leg away from the body. To stretch the leg, we will be doing the opposite action. First, lie on the ground with your head resting comfortably on a pillow. Lift the leg that you want to stretch (for this example, the right leg) and bend it at the knee. Rolling this leg over the left leg, place your right foot beyond the left. Hold onto your right knee using your left hand, keeping your right hand stretched out at shoulder level by your side. Turn your head to look at your right hand. Hold for 30 seconds and release. Remember to stretch the other leg as well.