Gluteus Medius Stretch and Strengthen
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- เผยแพร่เมื่อ 7 ก.ค. 2024
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Dr. Joe DeMarco, chiropractor and owner of OcraMed Health, demonstrates how to perform fascial release, stretch and strengthen the glute medius muscle. For more info, please visit our website at www.ocramedhealth.com.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless OcraMed Health, Dr. Joe DeMarco, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. OcraMed Health/Dr. Joe DeMarco makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. - แนวปฏิบัติและการใช้ชีวิต
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
Thanks for a great explanation. Just what I needed. Appreciate you sharing not only the stretches but also the strengthening exercises. That's what you need to do so as to prevent it happening again.
Glad I could help!!
This was really good mate - thankyou for putting this out there
You're welcome my friend!
Wow!! Thank you so much! I just started roller skating and my upper glute cramps up 5 min into me skating, definitely trying this tonight!
Good luck Christina!
The stretch was perfect. Will try out the other tips soon. Thank you!
You're so welcome!
On point, no blabbering around. Great advice
Glad it was helpful my friend!
Great exercise! I needed this
Dr. joe don’t know how to thank you. Have been suffering for 3 weeks with this issue. Felt the difference right after the first full set or stretches ex-resistance band. Will be recommending.
Thank you! Glad I could help.
Best one I've seen buddy, I've referred to it a few times. Hi from Scotland.
Glad you enjoyed it my friend!
Your videos are teaching me so much thank you!
Glad I could help you emDawg!
This is amazing. Exactly what I was looking for
Glad I could help!
Wow that stretch worked well. Thanks!
Great to hear!
Love the Saucony's, very under rated shoes.
Thank you! Exactly what I need!
Glad it helped!
Awesome routine with warmups, stretches and exercise. This has helped calm down my sore back (after cycling reared this condition). 🙏
Great to hear!
Wow! That glute stretch is exactly what i needed!
Glad I could help!
Thanks. You’ve given me some ideas to sort out my glute problem
Happy to help!!
That stretch was awesome
Glad I could help my friend!
Top advice clearly presented thank you
Very welcome!
I will definitely do this stretch and exercise specially in the morning because i feel pain in my back lying in side line posistion all night,thanks for this educational video Sir.
You're so welcome!
Great video. Thank you, sir!!!
Thanks my friend!
That was very helpfull!! Thank you so much!! Merry Christmas from Germany :-)
Glad it was helpful! Merry Christmas Nicole!
Great video!
Thanks!
Thoroughly done
Thanks!!
That stretch tho “chef kiss”🤌🏽
Rolling on a hard ball was awesome. The other stuff wasn't that helpful yet, first try. Have back pain 30 years. Any help is greatly appreciated. Thanks DR DEMARCO!
Give it some time. Also, I have a couple of other videos on the glute medius that you may want to check out that has exercises to perform. Good luck!
Thanks that was really brilliant
Thank you my friend!
Incredible pain relief thank you so much 😅
Glad it helped! Best of luck!
Thank you so much for your video. I will be using these exercise to work on my glute medius. I have been trying for so long to figure out which muscle is giving me so much trouble and I am positive this is the one. I have a lot of pain, stiffness and cramping in that area. Fingers crossed that this will improve my mobility!
Good luck my friend!
Same here! I've had the same symptoms for 10+ years
Really good video thank you 🙌
Glad you liked it!
great stuff
Thank you!!
Great video, I’ll definitely be trying these exercises regularly! I have so much trouble with pain and cramping in that area.
Let me know how it goes! Thanks for watching!
OcraMed Health Thank you! Will be trying some of your shoulder solutions as well!
Good luck!
Me too, and it affects my it band with som much pain.....how is your pain doing?
Wonderful, it works for me so great, thanks
You're welcome!
nice video. thanks
jennifer smiley Thanks! Appreciate the feedback!
been feeling this for months, alongside upper back pain and lower back pain. 2 months ago I decided to start working out and doing posture exercises, sleeping better all of that, now my posture is straight I no longer have any back pain, BUT I still kept feeling this pain in the upper buttocks, just found out it's called a glute medius and I'm a big runner so it makes sense, this is the final part that is giving me pain and I'm very excited to correct it
Best of luck!
Thanks alot 😍 accurate solution
Thanks! Glad I could help!
I pulled my glutes while snowboarding yesterday, this is great!!
Glad I could help!
It works , thanks doctor
Awesome! Glad I could help!
Very nice sir you give me exactly solution
Glad to hear that!
That was amazing stretch and thank you sir. Stay bless!
Very welcome
Brilliant!
Thanks!
I overdid this muscle during yoga and running and as i am stretched it takes a lot for me to feel that i am actually stretching this muscle being on all fours... Thank you i do hope these excercises help💪😁
Good luck!
This guy is great
Thanks Joel!
thank you for this, I'm going to give it a try over the coming weeks. Been having issues with the gluteus medius after spending a winter shoving dirt in the garden which I was not used to. Now I have pain every day especially after sitting for my desk job. Some days walking hurts too much even. I got a massage ball a little while ago and some days the pain is more on the upper / inner side of the iliac crest, other days it's more on the hip side. It's driving me insane and has been a problem for 6 months now.
Good luck! Hope you recover quickly!
@@OcraMedHealth I did recover eventually, the whole thing took about 9 months. The exercises helped, thank you.
Great stretch
Glad I could help!
Awesome video, thanks!!! I stretched like mad after running and BWE e.g. squats and burpees, but the gluteus medius got more sore each month. Wish I had put all of the three aspects into context! This is the first video, which does that. If one gluteus medius side is more affected than the other, what could the reason be?
It's not unusual to experience more tightness on one side than the other for any muscle...glute medius, piriformis, hamstring, etc. Usually it's a mechanical issue that over time creates more tightness on one side than the other.
Thank you so a lot! I'm from Ukraine and working as massagist. So after work I feel low back pain and gluteus pain. Thank you for your recommendation. Especially myofascial realise
Happy to help! Best of luck to you!!
As a runner 🏃 I can not thank this guy enough ❤
- 👍🙌☕️
Happy to help!!
Great video, very helpful! I am a marathon runner struggling with a reoccurring glute medius injury for 3-4 years now. Just wondering if this is something that you can run through? Will these help to get me back to running normally? How do I go about this? Thanks so much!
Thanks for watching. I hope the info can help you. I would suggest, that if the injury has been going on for 3-4 years, that you follow up with a good sports therapist/doctor in your area. Good luck with your running!
Thanks for another outstanding, very helpful video! I'm working through a number of issues and wondering if a relatively recently discovered but apparently long-ago problem may be the cause of or contributing to some hip problems. I have an Osgood-Schlatter problem probably caused by a childhood injury. There is mostly no pain, just a tightness of the leg muscles (quads?) which after maybe two minutes of bending my leg, causes my knee to click when I straighten my leg. The only time there is knee pain is when I get into a yoga-type Child's Pose. Do you have any recommendations for Osgood-Schlatter problems? I currently lie on my stomach and use an exercise strap on the ankle of my bent leg, pulling it forward for a minute or so several times a day. Based on some of your ideas throughout your videos, I am also trying some rolling along with deep massage of the quads. Thanks for any very welcome comments!
You should take a look at this couple of videos: th-cam.com/video/rnZqe-Kbp7I/w-d-xo.html and th-cam.com/video/NwRKrjZbouk/w-d-xo.html
@@OcraMedHealth Thanks!!! One more question, semi-related (to keep continued stress off hips/knees while at computer): Any adjustable stand/sit chairs you can recommend? A "no" is ok; just thought I'd ask. You've been a fountainhead of help! Thanks again!
My left hip is weaker than the right one. I get hip pain on the left as well. Thanks for showing this exercise!
You're so welcome!
What is the pregnancy stretch version of this?
I play a lot of football and have had this pain quite for long, where my hamstrings muscle end and the glutes start, at the back of my thigh. Also a bit of hip pain. Could it be the glute med?
I also feel this pain sometimes on lifting or rotating my leg at the hip joint
It may be the glute medius. Do these techniques and see if they provide relief. Also, have the injury checked out by a good sports doctor/therapist in your area. Good luck!
I’ll definitely be trying this! Just wondering if this helps with iliotibial band syndrome?
It may help. However I have other videos for IT band treatment. Good luck!
Hey Dr. Joe , looking at the anatomy I can't help but notice the iliacus is attaching along the iliac crest on the opposite side. I've heard how pain and dysfunction like to travel up or down the kinetic chain for example , glute medius affecting or being affected by the QL. Do you think if I have a chronically tight iliacus on my right side it could explain why the right glute medius acts up? Perhaps just a piece of the puzzle
PS I'm following your vid on facial release for the glute med and it feels great
Certainly. The body is a finely tuned machine. A dysfunction anywhere can cause a dysfunction somewhere else place additional stress and strain in that area. Good luck!
Can you explain why you would foam roll release, stretch AND strengthen? Shouldn't you just do one? For instance if they are weak woudn't you just strengthen? Just curious to your choosing
If you need all 3 there is nothing wrong with performing all 3. If you do not have any mobility issues, and just strength issues, then you can just strengthen. I guess it varies person to person. Thanks!
Would this help with the SI joint? My physio said the muscles in my lower back and glutes are very tight, causing the SI joint grief. It’s causing pain and some stiffness.
Yes, this often helps SI joint issues. I would also work on the piriformis.
Would you recommend doing this before leg workout like squat, deadlifts etc? Maybe this would make sure my both glutes are activating in a right manner? Im suffering from the tightness of the right glute medius atm.
You can do this before training. However, perform it lighter. Do more of it after you train or on your off days.
hi Dr Joe,can I do this stretching several times a day found it awesome first time I did it
One time per day is usually sufficient. Glad they are helping!!
same for fascia release or daily
I've been going to a podiatrist as my left leg is 6-8mm longer than the right so my left leg always has a super tight glute medius I've been rolling out and doing this stretch but my podiatrist tells me that my glute medius is pulling the left leg tighter and sometimes looser making the legs less in length and more sometimes. I herd today that rolling out the glute medius can be bad for the ciactic nerve?
The techniques on the video are safe to perform. I would also recommend seeing a chiropractor in your area. I think they could help you. Good luck Tristan!
Thanks! Can it be done every day?
Yes!
Thank you so much for this exercise, i have this problem when i do exercises and that is i can't feel the gluteus muscle of mine. Your video has help me a lot in target the right muscle when i do exercise :3
Glad I could help!!
Did you maybe think the piriformis muscle was the issue?
Thank you, I need to get me one of those spike ball of death you got there, looks like it really gets in there lol
Glad I could help! Yes, those Tai Chi Balls work awesome!
How do you know if you pull that muscle and typically what is the recovery time because every time I walk up the stairs or push off my toes that entire muscle hurts
Press firmly into that muscle and see if it is tight and tender. That's a good indication that the glute medius is involved. Recovery time can vary person to person.
My left gluteus medius has been so sore when massaging it, but this stretch immediately relieved it. I couldn't really feel a stretch for the entire duration, it was really only for a couple of seconds on both sides. It definitely feels like it has released some tension. Thanks! Can you recommend a good stretch for gluteus maximus?
Awesome! Glad the stretch helped! I did a video on glute max a few weeks ago. It shows how to do some release work on that muscle.
@@OcraMedHealth Thanks! Sorry, I didn't notice that. I'll have a look.
Dr would you please make a video for strong muscles on one side and weak muscles on the other side I mean having strong glutes medius and major as well as hip flexors and erector spinae(basically one side of the body more strong) while same muscles weaker on the other side of the body
I'll see what I can do. Generally, if that's the case, I would work the weak side 2 sets for every 1 set on the stronger side.
@@OcraMedHealth many many thanks and by the way sorry for any kind of impoliteness I am not a native English speaker
Stretches and exercises for IT band syndrome, please 🙏
I have a video on how to perform fascial release on the IT band and another one on how to release the Tensor Fascia Latae (muscle at the top where the IT band originates from). Hope they help!
Here are the links: th-cam.com/video/ks4ZHVcb1Yg/w-d-xo.html th-cam.com/video/qob7aXAgIgI/w-d-xo.html
Iam an avid calethenics/mountain biker...no leg or knee injuries in my past. I recently had a outpatient surgery and remained sedentary for a week. Now from a sitting position to standing my right knee pops. Its not painful but it feels like my patella is out of alignment. Would you recommend this stretch to combat that?
This video is for the glute medius? Perhaps check out one of my other videos on knee pain. Good luck.
How can I know which gluteu medu I have to improve ?
I would work both sides. Good luck!
Can I do this stretch if I have a labral tear and Trochanteric bursitis?
It may be difficult Brenda. My advice would be if it hurts don't do it. If you do the stretch and it feels good, then you should be OK. Good luck!
hmmm i dont really understand this stretch.. the only thing i seem to be feeling is my foot absolutely destroying my calf muscle as I bear down my weight on it lol.... doing it wrong?
Hard to say without seeing you perform it. Perhaps watch it again and give it another try. Good luck!
Wow thank you so much for this video!! I have had a torn gluteus medius in the focal point of the muscle for around 8months now (3.7cm x 1.5cm). These excersises have helped me so much!! Would you recommend any additional excerises I should be doing to help heal faster? Thank you!
I have a more recent video on glute medius exercises that you should check out!
I just found out that my medius muscle is torn. Just wondering if these exercises will work for me.
Please advise. Thank you!
You should discuss with the doctor who diagnosed your injury. Good luck and heal quickly!
What did the doctor say?
Which gluet I should squeeze it the one with straight leg or the other one?
One that is straight.
What are your thoughts on using a baseball to do the stretch?
That's fine but eventually you may want to use a spikey massage ball to break up the deeper adhesions.
Thanks for the advice on how to train my glut medius,im sure its this muscle thats giving me so much pain and i cant even do my normal exercises cos ofthis.I consulted a doctor a year ago and im still waiting on a proper diagnosis.Im havind low back pain and sometimes my right buttock goes numb,do you think that it is the Glut medius witch is causing my pain sir if so should i be doing these exercises on both sides.Thanks in advance your vids are informing
It's always good to work both sides. Good luck my friend!
I started these last night and this morning and im felling less pain and discomfort already.Thank you sir
Good to hear!
I feel no stretch whatsoever on my 'bad' side. I also feel no burn when working that side, huge difference compared to my 'good' side
Keep at it David! Sometimes these things can take time to loosen up. Good luck!
i can’t lift my leg and if i even try to a little bit it hurts rlly bad.. what do i do
Have a good sports doctor/therapist examine it. Good luck!
Have used this to pin point what multiple Physio and Drs cannot work out has caused 5 years of pain!! Perhaps this is a torn as is chronic issue, should I not do this and go back to them??
If you think you have a tear, I would definitely go back to discuss with them. Good luck!!
@OcraMedHealth wow thanks for taking time to reply. I have been doing these for 4 days now. So glad I know what this is now!
Do the foam roll work?
The ball is easier and better. Good luck!
What size tai chi ball is it I want to order it from ur site
I'm using a regular sized in that video. The MAX size also works well for that type of work.
@@OcraMedHealth thank you Doc !
When this muscle get tighten is it cause snapping or a feeling like that ? Cuz i have snapping hip problem right on where this muscle located
I can't say for sure if that's your problem, but it can be. Try the techniques for a few weeks and see if the snapping goes away. Good luck my friend!
@@OcraMedHealth Thx i'll give it a shot.
UPS and football injuries did this too me 😂
Hang in there!
Is it normal to feel pain in the inner part of hip joint if you are experiencing glutes medius
If you mean the upper inner thigh area, it may be a strain of your upper adductor muscles.
@Ocra having the same issue.....how do you fix that
Why my muscle become tight after massage ball?How often I have to massage my glutes? More I massage more my muscle become tight next day.
If performing massage ball rolling/foam rolling is not working for you, I would have the area checked out by a good sports doctor/therapist in your area. Good luck!
Is it safe to stretch 3 times a day?
Once a day is plenty.
anyone else feel a stretch in their hip flexor on one side instead of their glute?
Mocha Joe!
ok
can this happen to weightlifters with even good form i had good form and suddenly this muscle was just hurting as hell
Yes anyone can injure the glute medius. Good luck!
@@OcraMedHealth thanks
That was great but painful. 😣I used a tennis ball because that was all I had. I don’t think I can tolerate using one of those Taichi balls. They look torturous.
Tennis ball is OK at first. But Tai Chi Ball is best! Good luck!
Thanks, I thought that ball was going to kill me but I feel better.
Awesome! Glad it has helped!
Will this help me grow my booty?
Getting into the squat rack is the best thing in the word for that!
@@OcraMedHealth it does grow Gluteus maximus but I wonder what grows Medius. I have hip dips And that sucks. Help me
Great video. The glute medius is so ignored.
Thank you! Agreed. Glute Medius is often overlooked.
I have fibromyalgia and walking has always been one of the most dangerous exercises for me. I don't mean walking from the kitchen to the TV room, I mean grocery shopping or taking a walk in the park. I've probably got 20+ years of bad muskuloskeletal habits that show up most in the glute med. The glute med itself seems to remain stoic (not itself painful) but sends a cascade of problems up and down, including the meniscus area. I suspect that more than half of all western humans over 35 have adhesions in their gluteus medius.
Thanks for the feedback. That is why I feel it's so important for everyone to perform fasical release work and stretching on a regular basis.
I have recently faced that. I'm not going to do a tasteless, flavorless diet. Cars, bridges, computers, TV, ...all wonderful developments, but they lead to a disuse of the body and unnatural stress which (in many) is going to lead to fascial problems that need to be attended to with regular miofacial release of some kind. It's 20 minutes that people over 35 are just going to have to do.
I want to loss Hips Fat..
Diet and exercise.
After 2 .00 Minute excercise begins
Cindy Mulvey Exercises are more effective when you understand why you are doing them.