This stretch aims to decrease pain in your lower back and tightness in your hip area… and if you battle with hip bursitis, or even pain in front of your knee, you may be surprised at how much relief this stretch provides.
If you suffer from pain in your lower back, tightness in your hip area, or you have hip bursitis… or perhaps you suffer from iliotibial band (IT band) syndrome, or pain in front of your knee, or even if you’ve just been susceptible to knee injuries… the key to resolving your painful condition, may be in stretching a powerful pelvic stabilizing, hip abducting, rotating, and extending muscle known as the gluteus medius.
Stretching your gluteus medius can help you relieve tightness and tension in your upper rear end, decrease lower back pain, reduce pain and tightness in your hip, increase your hip and lower back flexibility and range of motion, and reduce the risk of injury to your lower back, hip, and knee.
The stretch for your gluteus medius involves a few steps, but it’s relatively simple once you get the hang of it. Let’s work through it step-by-step.
From the down on all fours position, keeping your core engaged (that is, squeezing your abs), pull your knee forward on the side you want to stretch your gluteus medius. Straighten the other leg completely. Bring your trunk down onto your thigh, bearing weight on your elbows.
Keep squeezing your abs to protect your lower back…. and walk your straight leg up over the heel of the other lower extremity.
Now push the hip of the side you are stretching outward as you lean your trunk in the opposite direction. Turn your head toward the side you are stretching as you lean further away until you feel your left upper buttock and hip area stretching to the point of reasonable discomfort.
Hang onto the stretch for 20–30 seconds until you feel some let up of the discomfort. Now walk through the same procedure on the opposite side.
That’s it! You have now lengthened, improved the elasticity, and added comfort to your gluteus medius, and that surrounding hip and lower back area.
Remember, when your alignment is less than perfect and/or you have suffered recent injury, joints get stuck, soft tissues have memory for what doesn’t work, and we can help.
Contact us at new back chiropractic today. We can help you move better to feel better for life.
If you suffer from back pain and neck pain more than you would like, take these three simple steps to move better, feel better, and enjoy life better:
- Schedule: reserve a 30 minute consultation with the doctor.
- Discovery: receive an examination with any necessary digital x-rays to find a solution for lasting relief.
- Relief: start moving better and feeling better for life!
In addition to these exercises, chiropractic care from New Back Chiropractic in Santa Ana can help re-establish your middle back to a more flexible and stable place. The result is a body that moves better, feels better, and enjoys life better. Contact us today to set up your initial consultation and start feeling better today!
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