STEP 1: How to Locate the Gluteus Minimus Trigger Point #Two
The Gluteus Minimus is a muscle present over the buttocks and, as the name suggests, is a smaller muscle. It arises from the hip girdle along the side, and is inserted into the femur near the hip joint. It is a fan-shaped muscle that helps in moving the leg away from the midline, and in stabilizing the hip when standing on one leg. It has two trigger points: anterior and posterior. The anterior trigger point is present about two centimetres below, behind a bony prominence on either side of the hip. Place your hands over your navel and bring them down and to the side until you feel a bony projection on either side at the level of your hips. Feel around this area for sensitive spots. These are your anterior trigger points. This method typically shows a referred pain pattern along the outer side of the buttocks and thigh.The posterior trigger points are present about two centimetres below, along this border. Feel around the area for sensitive spots. The referred pain pattern from these TrP’s are shown along the inner side of the buttocks and posterior outer side of the thigh and calf.
STEP 2: How to Self-Release the Gluteus Minimus Trigger Point # Two
To self-release the Gluteus Minimus muscle, you will need a ball, pillow, and a yoga block, bolster, or stack of books. Lie down on the ground with your head resting on the pillow. Locate the posterior trigger point giving you trouble, as shown in the earlier video. If the pain is on the right leg, keep your left leg straight and your right knee bent and vice versa. Lower your knee until it comes to rest on the yoga block/bolster. The lower you go, the more intense the sensation will be, so adjust the height of your bolster to where you’re comfortable, keeping the pressure sufficient. If you need more pressure, roll your body over more onto the ball. If you’re doing it right, you will feel a slight tingling sensation going down along the side of your leg or into your buttocks. If you find this too intense, roll back to reduce pressure. Hold for about 30 seconds and relax.
STEP 3: How to Stretch the Gluteus MinimusTrigger Point # Two
The Gluteus Minimus helps by moving the leg away from the body. To stretch the leg, we will be doing the opposite action. First, lie on the ground with your head resting comfortably on a pillow. Lift the leg that you want to stretch (for this example, the right leg) and bend it at the knee. Rolling this leg over the left leg, place your right foot beyond the left. Hold onto your right knee using your left hand, keeping your right hand stretched out at shoulder level by your side. Turn your head to look at your right hand. Hold for 30 seconds and release. Remember to stretch the other leg as well.
CODE:GLUMIN-T02
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