General Discussion Triathlon Talk » tight glutes Rss Feed  
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2013-08-12 2:10 PM

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Jenison, MI
Subject: tight glutes
Let's not get depraved here (ha!), but what are the ways any of you use to loosen up your glutes? I went to a free 20 minute gait analysis last week, and the guy running it told me I am losing a lot of knee drive probably because my glutes were really tight. He actually had me on a table and pressed pretty hard on it for a minute, and I looked much better on film right after that.

So far, the main thing I have been doing is to position each side of my butt (ha!) right on the edge of a foam roller and just keep some good pressure on it for a few minutes. Looking for good stretches or foam roller or rolling pin type activity suggestions. Should I be doing the same thing and maybe using a softball instead for additional pressure? Anything else?


2013-08-12 3:00 PM
in reply to: MSU_Brad

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Master
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Loughborough, England
Subject: RE: tight glutes
The stretch I use is (to stretch the right glute) to sit on the floor with your left knee bent at about 90 degrees. Put the outside of your right foot on your left knee and bend forwards.
2013-08-12 3:20 PM
in reply to: tridantri

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Subject: RE: tight glutes
Originally posted by tridantri

The stretch I use is (to stretch the right glute) to sit on the floor with your left knee bent at about 90 degrees. Put the outside of your right foot on your left knee and bend forwards.


Like this ?

http://www.youtube.com/watch?v=gE6mJ0VjK7Y

I ran into some problems with my glutes this weekend and a chiro had me do these.
2013-08-12 3:22 PM
in reply to: MSU_Brad

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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.



2013-08-12 3:30 PM
in reply to: marcag

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Master
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Loughborough, England
Subject: RE: tight glutes
Originally posted by marcag

Originally posted by tridantri

The stretch I use is (to stretch the right glute) to sit on the floor with your left knee bent at about 90 degrees. Put the outside of your right foot on your left knee and bend forwards.


Like this ?

http://www.youtube.com/watch?v=gE6mJ0VjK7Y

I ran into some problems with my glutes this weekend and a chiro had me do these.


Basically, yes. I do it sitting up and bend forward rather than pulling back on the legs lying down.
2013-08-12 4:07 PM
in reply to: tridantri

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Subject: RE: tight glutes
Huh.... A steady diet of chicken wings and beer have done a great job of preventing tight glutes on me.. So there's that route, too!


2013-08-12 10:16 PM
in reply to: MSU_Brad

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Subject: RE: tight glutes
Get a softball and roll around on that instead of the foam roller. It works!
2013-08-12 10:38 PM
in reply to: tzcoaching

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Subject: RE: tight glutes
I use a tennis ball to roll on whe nmine are tight, that way you can isolate the area better than a foam roller. If that does not work then I resort to a golf ball or baseball and either one of them will do the trick for me. It hurts so good.
2013-08-13 10:32 AM
in reply to: navbtcret

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Subject: RE: tight glutes
At least once a week I use the P90X stretching video called XStretch

It really works for me. A few good glute and lower back stretches where I'm always tight
2013-08-13 12:52 PM
in reply to: MSU_Brad

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Subject: RE: tight glutes
Let's not forget the benefit of just running more, more often, mostly slow, sometimes hard.
2014-02-18 5:35 PM
in reply to: Jtiger

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Stairway to Seven
Subject: RE: tight glutes
Originally posted by Jtiger

At least once a week I use the P90X stretching video called XStretch

It really works for me. A few good glute and lower back stretches where I'm always tight


If you have athe p90x3 DVDs, "Dynamix" is a runners stretch workout, 30 minutes. EVERYBODY needs that routine. A free version, similar but not as extensive is Coach Jay's "Myrtle" routine.

Add some pigeon poses to that and that should help


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