- The movements below go through various positions to activate your glute without pain
- The options to impact any muscle are to:
- massage it
- stretch it
- activate/strengthen it
- The movements below incorporate massage and activation options
- Always remain short of pain and do not be discouraged if you have a hard time feeling muscle activation the first time you do a movement. Try it for a few days to see if you get better at it before moving on.
- The movements below are listed from easier to more challenging with a few variations included to find which option is most effective.
- Phase 1: Activate it Try for 5-15 reps of each movement 2x/day….Try one of the following movements or both for a week prior to trying phase 2
- Option #1: Even if it feels tight, the glute is usually more weak then it is tight and over stretching it can be a down fall for some people.
- Focuses on maintaining control of the pelvis
-
- Option #2
- This is another good option to work on getting glute activation while keeping the lower back supported
-
- Option #3
- Over an Exercise Ball
- Option #1: Even if it feels tight, the glute is usually more weak then it is tight and over stretching it can be a down fall for some people.
- Phase 2: Self Massage: Can be done 2x/day
- This can be really helpful in reducing muscle guarding and pain, but you have to be careful not to over do it.
- You will feel some sensitivity but ask yourself as you do it and once you have stopped: Do I feel better, worse, or the same as I did prior to doing the movement. If the answer is I feel the same or I feel a little better….then that is good and you should do it. If you feel it is getting worse during the activity or you feel worse after… DO NOT DO THIS ONE!!!!!!It is really helpful for some people but others are too weak/sensitive and it doesn’t help them.
- 2 options:
-
-
- Try 2-3 different areas
- Rock your knee back and forth 10-15x at each spot
-
- Lean into each spot for 30 to 60 seconds
-
- Phase 3: Activate it in a Stretch: Hold each 5 sec and repeat 5-10x 1-2x/day (Only do this phase if the above phases are getting easier and are not painful)
- This can get you into trouble if you do not get through the first 2 phases first without pain. If you try to over stretch a weak inhibited area (Like your Glute), it may feel good briefly but the after effect is no change or you will feel worse. DO NOT OVER STRETCH IT
- The options below go from easier to more challenging
- Option #1: Activate Glute/Posterior Hip in a Stretch
- Option #2: Seated
- Option #3: Seated Pigeon Pose Regression
- Option #4: Oblique Sit Pigeon Variation
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