Self Myofascial Release for Your Glute Medius (Outside of your butt)

Went over the glute max in the last post. Continuing in that region we skip to the outside of the butt and hit the glute medius.

This muscle can cause a slew of problems if it’s not properly mobilized. Meaning if it’s trigged up and tight, you are going to have problems all over the place.

I have some solid techniques for this area that should help you deal with the nasties.

I prefer ball work (softball, lacross ball), but also use the Theracane and roller in this area. Check the video out for techniques.

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Full Transcript

What’s up, everybody?  Justin Hays from SuperhumanPursuits, com.  And today, wanted to talk a little bit about self myofascial release, soft tissue work, whatever you want to label it for the glute medius.

Last time I went over glute max, which is kind of closer to the tailbone area on the back side of the butt, this is more on the posterior, on the side here.  There is, this is an important guy, he comes, when he loses mobility, your hip has a tendency to externally rotate, which causes a number of problems up and down the chain there.  For me, personally, I had this problem and it was a huge, huge point that needed to be addressed before I could progress.

A couple tools I use in this area, I’ll go over them.  I do use my PVC roller, or for you out there, a foam roller, the same concept, just a little bit more firmer.  I use softball and lacrosse ball, these two, the techniques are identical so I’ll show the technique on one ball and just assume that you can use the other with the other ball.

And I also use theracane in this area.  And in this instance, I kind of have it, I don’t think I’ve used this part before, but I’ll actually use the hook end and show you how I get into this area.

Onto the floor.  So to do foam roller, you’re just kind of sitting up in a position where you’ve got the foam roller positioned on the side of your hip here and you can keep your foot in front or back, I think the way that I’ve always been taught is to keep it in front, it’s a little bit better for posturely, you know, it keeps you lined up a little better.  But I do do it in the back sometimes, and I would say once again, this is a one to two sessions thing.  I guess it depends on how tight you are on this area.  But you should quickly progress from this because it is such a broad device, it doesn’t have a lot of force in this area and won’t generate the same release after a couple of sessions.

It’s just here really, foot in front or back, nothing crazy, very similar to some of the other techniques we’ve seen.

Let’s jump on to the ball work.  Now, I’ll work on the softball for this instance, all work the exact same initial **** is you can keep your foot in front or back, and that guy’s actually doing a little, getting some nasties out for me.  You can keep your foot in front or back, again.

And then with this one, what I start to do, to continue the progression is, I’ll elevate this leg a bit, right?  And you can just kind of keep it elevated and that lengthens the fibers here on this side and will give you a little bit of access to different areas.  And I’m doing the back here because, well, I’m sure **** see the front.

And then if it’s tough for you to elevate or sometimes this actually provides a little bit greater release for me, is I’ll elevate with this.  And so in this case, I’m keeping my leg elevated with this.  I’ve got this on the ground.  But you can take it a step further and continue the progression by actually taking a leg up, keeping them both here and rolling back over the roller on this end, and that’s going to apply probably the most pressure that I’ve been able to with any techniques I’m aware of, in this area.

So I’m really going to let that guy, to kind of get to where, I like to pull my foot back a little bit, sometimes push it forward, but mostly just kind of push this back from the hips a little bit, and it gives you access to different areas.

The final thing is, I do use theracane in this area.  Now, this is obviously not an all-encompassing solution for this area, this could be used in conjunction with some of the other tools, but it’s more of a spot technique.  And you can do this for a number of ways.

So if you’re back against the wall, what I’ll do is I’ll take it into the side here and you can situate your leg however you like, try to remain, you know, posturely clean, but, and you’re just taking it, I apply pressure so I’ll pull with this hand right here, push with this hand right here to kind of control it, and you can just, taking it to those fibers there in the glute medius and trying to address the knot.

You can actually dig in a little bit further by taking it and pinning it against the ground like this, and push this a little bit out of the way, so you’re pinning this little knob on the end of the hook against the ground right here, stick it into the medius there, and all you’re doing is, this time you’re pushing up.  And the force of the ground and your own weight is applying the pressure.

And this, if you have a specific spot where you want to address, you can apply a lot of pressure this way, so for example, I stuck myself in a trigger point there and here I am just kind of, just holding on that area, just staying, waiting for release.

So that’s really only used, you only want to use the cane in this area.  You can do the same thing if you had a, the knobbler or your thumbs or any sort of spot treatment.  But the hook end of this cane I’ve found does the best work for those really focal spot treatment areas.

That’s it for glute medius.  Hope I’ve been of some assistance and as always, I’d love to hear other techniques, anything you guys have that might better my arsenal.  Love to hear it.

Talk to you soon.