Subject: RE: tight glutes Welcome to the pain in the butt club! Or hopefully by catching this now you will avoid membership. I'm currently seeing a PT for piriformis syndrome, and we are working on really stretching glutes/hips. I'm sure others are more qualified to comment, but will share what we are doing in hopes that it might help:
~ Lay on your back, cross one ankle of the opposite knee, and pull your legs towards you.
~ Lay on your back, bend one knee and pull it across you body while keeping shoulders on the mat.
~ Sitting in a chair...do the same thing the poster above suggested.
~ Pigeon pose.
~ Sounds like you are already doing the foam rolling...good.
~ Not so sure about a softball...but tennis ball works plenty good for me.
~ Deep tissue massage or ART if you have a particular muscle that just won't loosen up or is painful.
~ Strengthening....
-- clamshells with resistance bands around your knees.
-- lay on your back with both legs straight. Take one leg, bend at the knee and cross over your body, straighten it while it's in that position and then move it back over and down.
-- stand on one foot and lift other leg up....bend knee of the non-standing leg and lift inside ankle to the ceiling, the rotate your leg out the other way (outside ankle rotated up ). If your balance is as challenged as mine...have a chair or doorway nearby to grab.
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