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Beyond Foam Roller: Glute Self Myofascial Release

 

Palpation Cues

Screen Shot 2015-01-13 at 9.02.17 PMFind your greater trochanter by placing your hand on the side of your hip and rotating your leg in and out. The bony protuberance that moves as you rotate your leg is your greater trochanter.

 

 

 

Screen Shot 2015-01-13 at 9.15.09 PMNext find gluteus medius, a superficial muscle located on the outside part of the hip. You can feel yours contract if you stand with your hands on your hips. Press your right hand down, and then hover your right leg a couple inches off to the right side; feel for the muscle contraction. Ease into the upcoming gluteal release, and aim for a Screen Shot 2015-01-13 at 9.14.56 PMtherapeutic middle ground in which your breath remains spacious and your muscles don’t brace against the sensation. Recall that Big Orange is an adjustable tool, allowing you to either increase or ease intensity by inflating or deflating it to your body’s desired level.

Technique Cues

Greater trochanter circles

Screen Shot 2015-01-13 at 9.02.03 PMPlace soma system Big Orange ball to your right and then lower yourself down so that the ball is slightly above your greater trochanter. As you lie on your right side, allow your right leg to be relaxed and slightly bent. Your left foot can help you balance by being either behind or in front of your bottom leg.

 

Slowly move your hips to circle the greater trochanter with the ball, using your arm and opposite leg for support. Try to generate the motion from your waist and legs to minimize the stress on your arms. If you feel an area that is particularly tight or tender, Screen Shot 2015-01-13 at 9.03.54 PMyou may choose to pause, and relax your upper body on the ground. On an inhalation, guide your right knee towards your left knee–as though you were doing a clamshell exercise. Exhale while you lower it back down. Try this a couple more times.

 

Gluteal medius myofascial release

Screen Shot 2015-01-13 at 9.04.37 PMGradually roll all the way onto your back, shifting the ball so that it ends up on gluteus medius, just above and behind the greater trochanter. Shift your hips to roll back and forth along its fibers. Trace this path 2-3 times.

Repeat on the left side.

 

 

 

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