If you’re not texting on your phone, you’re sitting at your desk hunched over and working away on your laptop. To avoid any pain, a good gluteus medius stretch is necessary for a stronger butt.

If you’re feeling hip pain, it’s probably because you’re not activating your glute muscles enough. Though you may not feel any pain now, the mid-day walk to grab lunch will eventually catch up to your hips.

To get a better idea how your butt is related to your hip pain, allow us to explain.

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This important group of muscles do this as their major actions:
Medius: abducts the hip (hip to the side)
Maximus: extends the hip (pulls the thigh behind you)
Minimus:abducts the hip (hip to the side)

These important muscles are often weak and underworked. So many of our jobs require us to sit for prolonged periods of time that it gets difficult to fix hip pain. The lack of mobility causes our gluten to “turn off” or stop firing as effectively. Once our glutes stop firing, we start developing imbalances within the hip which can lead to aches and eventual hip pain.

When building strong glute muscles, you can expect to see some of these things happen along the way:

Alleviate back pain: Learning to contract your glutes in a multitude of ranges can alleviate a lot of the mechanical back pain you are currently experiencing. Your glutes work to stabilize the pelvis and keep the hip joint centered. When they’re strong, your lower back doesn’t need to compensate and take excessive mechanical stress.

Increase performance: If you want to maximize your athletic potential, squatting should be a top priority. Stronger glutes will improve your speed, agility, and jumping skills, and quick side-to-side movements. Every time you take a step, your glute max stabilizes your pelvis, making transitions into movements safe on your pelvic joints and ultimately your back.

Abolish knee pain: A strong glute medius keeps the pelvis stable and prevents swaying from side to side. When your pelvis isn’t stable, it puts a lot of excessive pressure on your knees and ankles. When your glutes are strong, it helps to maintain proper alignment of the knee, hip and ankle. This natural alignment keeps your knee from hurting by tracking the knee cap properly.

Try out these 3 gluteus medius stretch movement techniques and see if you can hold the positions for 1 minute each with total control.

This will give you a good indicator of how well your glutes are doing.

Kick Backs
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Single Leg Bridges
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Side Clamp
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About the author

Boris Li is a physiotherapist whose devotion lies in human movement and anatomy. His ability to articulate injuries and pain issues has helped him build a highly regarded reputation amongst his clientele base.

While self-preservation, longevity, and optimal performance are hallmarks of his treatment philosophy, his detailed approach, and comprehensive assessments have played an integral role in solving numerous patient cases.

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