Gluteus Maximus - Stretching
Gluteus Maximus Trigger Points - Dr. Jonathan Kuttner M.D.
Weak gluteal muscles have wide-reaching implications up and down the kinetic chain
The gluteus maximus plays a significant role in stabilizing both the sacroiliac joint and the knee joint.
It does so by means of superior fibers, which attach to the aponeurosis of the sacrotuberous ligament, and inferior fibers, which attach anteriorly to the iliotibial band, providing tension down to the knee.
Weak gluteal muscles have wide-reaching implications up and down the kinetic chain.
Gluteus Maximus - Common Trigger Point sites
Gluteal Trigger Points
It is hypothesized that gluteal trigger points could be a result of inhibition in the gluteal muscles caused by spasm in the psoas muscles, gluteus medius, and gluteus minimus.
The formation of these trigger points provides much-needed tension for sacroiliac support.
Pain is often felt in the lower back and mimics bursitis of the hip, with pain experienced at the site of the coccygeal bone and of the gluteal crease.
Stretching alone is unlikely to dissipate trigger points but it may help prevent them becoming active, and can help accelerate the treatment process when combined correctly with hands-on trigger point treatment.
This is an example of a very effective stretch that we often recommend to clients.
As always, start slowly and use common sense. If you haven't exercised for a while, take advice from a qualified healthcare professional before embarking on a stretching regime.
Gluteus Maximus - A simple but effective stretch that most people should be able to perform at home or work
• Stand upright
• Raise one leg onto a sturdy object (test to be sure that the object can support your weight and remain stable)
• Keep your legs straight and point your toes up
• Keep your back straight and lean forward
Primary Muscle Being Stretched
Secondary Muscles Being Stretched
Semimembranosus. Semitendinosus. Biceps femoris.
Injury Where Stretch May Be Useful
Lower back muscle strain. Lower back ligament sprain. Hamstring strain. Iliotibial band syndrome.
Note: Touching your toes is not necessary in this stretch, focus on reaching towards your toes.
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Corrective Exercises for Hip and Shoulder
Treating Hip Pain and Dysfunction
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Margaret R said:
Hi, thank you for writing this article. I just wanting to clarify why stretching the inhibited gluteus maximus is expected to ameliorate the issue. Say for example in a sufferer of Janda’s lower crossed syndrome type A, wouldn’t it be more effective to stretch the “shortened” antagonist muscles such as Rectus femoris, iliapsoas and the hip adductors?