Tension in the lower back - How to trigger Gluteus Medius
Flow with Dennis
The functions of the gluteus medius are extensive and, along with the gluteus minimus (small gluteal muscle), should be considered the most important factor in abduction (abduction) of the thigh. They move and stabilize the hip joint, especially during single-leg loads, so that a properly functioning gluteus medius, together with the gluteus minimus, prevents the hip from tilting to the other side. The anterior portion of the muscle provides internal rotation, whereas the posterior portion provides external rotation as well as extension.
Sitting for too long stretches the posterior fibers, building up some muscle tension, while the anterior fibers are brought closer against the body in a static manner. This builds up permanent muscle tension, which continues to increase with regularity and eventually leads to the development of trigger points. On the other hand, overloading the muscles also leads to tension, so that it is necessary to ensure that the muscle tone subsides even after athletic exertion. Pain in the buttocks, in the lateral thigh and in the lumbar region is not uncommon with a tense gluteus medius.
By stretching regularly, you can keep your gluteus medius flexible and prevent tension and pain or relieve the first signs of it.
During long periods of inactivity, such as classic office work, your muscles require movement from time to time, so small breaks can be used for short walks or even small workouts. After sporting activities, you should actively relax the stressed areas by massaging them by yourself or treating the trigger points with the help of a Triggerding or a ball.
In our video, we show you how to trigger the gluteus medius best! Combine the triggering with mobility exercises. In the video below Dennis shows you in a flow, which exercises you can combine!
For the selective treatment of the gluteus medius, we recommend the Middle Man. It offers an optimal height to treat this sensitive area selectively and not too intensively. Click here to go directly to the shop!