Gluteus Medius
Gluteus Medius
Stretches
Stretches
Gluteus Medius HIP Stretch for All Laying
Gluteus Medius HIP Stretch for All Laying
How to perform the stretch:
1. Start laying on your back position
2. Choose the muscle or hip you intend to stretch
3. Flex the target hip 90 degrees towards your torso with a flexed knee
4. Keep the opposite leg flat on the floor
5. Medially (inwards) rotate the target hip 25-45 degrees over the opposite hip and grasp the knee with the opposite hand
6. Pull the knee towards the floor, increasing the hip rotation to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Gluteus Medius HIP Stretch for All Standing Walking Lunge
Gluteus Medius HIP Stretch for All Standing Walking Lunge
How to perform the stretch:
1. Start in a standing walking lunge position
2. Choose the muscle or hip you intend to stretch bringing this leg to the front
3. Interlock the hands behind the back
4. Rotate the front foot ‘inwards’ 30 degrees, with the knees flexed and the forward knee positioned over the ankle
5. Flex forward at the hips to bring the chest directly over the thigh
6. Curve the lower back 10 degrees towards the target hip and rotate the shoulders and back ‘outwards’ 5-10 degrees
7. Hold the stretch for 20 Seconds
8. Release the stretch
Gluteus Medius HIP Stretch for All Kneeling Lunge
Gluteus Medius HIP Stretch for All Kneeling Lunge
How to perform the stretch:
1. Start in a kneeling lunge position
2. Choose the muscle or hip you intend to stretch bringing this leg to the front
3. Interlock the hands behind the back
4. Rotate the front foot ‘inwards’ 30 degrees, with the knees flexed and the forward knee positioned over the ankle
5. Rotate the lower back 10 degrees towards the target hip and flex forward at the hips to bring the chest directly over the thigh
6. rotate the shoulders and back ‘outwards’ 5-10 degrees
7. Hold the stretch for 20 Seconds
8. Release the stretch
Gluteus Medius HIP Stretch for All Sitting
Gluteus Medius HIP Stretch for All Sitting
How to perform the stretch:
1. Start in a sitting on-the-floor position with legs straight out in front of you
2. Choose the muscle or hip you intend to stretch
3. Flex the target hip and knee towards the torso and place the foot over the opposite leg, below the knee
4. Rotate and twist the spine and shoulders ‘outwards’ placing the hand on the floor behind for support
5. Bring the elbow of the opposite arm and place it on the outside of the target flexed knee
6. Extend this shoulder ‘rearward’ (locked against the knee) and twist the torso further outward to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Muscle Details
Muscle Details
The Gluteus Medius fans out around the hip and has muscle fibres that are divided into three sections: Anterior, middle and posterior. These sections perform different actions upon the hip when they contract.
Origin:
- Outer ilium between the anterior and posterior gluteal lines.
Insertion:
- Greater trochanter of the femur upon the superior and lateral surface.
Action:
- Abduction of the hip. Stabilization of the pelvis and prevention of ‘dropping’ of the hip during the ‘swing’ cycle of gait. Anterior fibres – Flexion and medial rotation of the hip. Posterior fibres – Extension and lateral rotation of the hip.
Tension within the gluteal muscles can refer pain down the posterior leg or up into the lumbar back contributing to ‘back pain’, especially for desk workers or those who sit for long periods.