This week we are looking at Gluteus Medius and Minimus!
Gluteus Medius is deep to (is underneath) Gluteus Maximus and Minimus is Deep to Medius. Both Insert onto the top of the femur. They both are in charge of Medially rotating and abducting the hip. (taking the leg out away from the body). Gluteus Medius also supports your full upper body weight and stabilises the hip, allowing you to stand on one leg. If both muscles are chronically tight or shortened it can cause pelvic imbalances, leading to pain in hips, lower back and knees.
🎾to massage, use a foam roller or a ball.
🧘🏽♀️ To stretch, version 1 is on the floor, take your legs in to two 90 degree positions (see photo) If the left leg is in front, place right hand on the ankle and gently, with a straight back, lean forwards till you feel the stretch in your left Gluteals. If this version is tough on your knees, version 2 is sitting on a chair bring one ankle up on to your opposite thigh letting your knee drop out. You can use your hand or elbow to gently guide the knee down and gently lean forwards.
💪🏼 To strengthen Gluteus Medius and Minimus you can perform side steps, either with or without a strap below the knees. Make sure to keep the knees and feet facing forwards. Also standing with feet hip width apart, knees slightly bent and turning the toes in slightly, tap your foot on the floor in front of you. You should start to feel it in your gluteals.