STEP 1: How to Locate the Gluteus Maximus Trigger Point #Three
The Gluteus Maximus is a big muscle present on the buttock. It arises along the side of the pelvis and is inserted on the femur near the hip joint. It is the main extensor of the hip joint, and has three trigger points. The third trigger point is the one that concerns you. It is present two finger widths above the thigh-buttock junction, next to the crease between the two buttocks.
STEP 2: How to Self-Release the Gluteus Maximus Trigger Point # Three
To self-release the Gluteus Maximus muscle, you will need a ball and a high sitting surface like a table or a counter top—a place where your feet won’t touch the ground. Sit down on the table and locate the trigger point that is giving you trouble close your sit bone. Place the ball beneath the point and rest your weight on it. Hold for about 30 seconds and relax. Remember to work on the other side as well.
STEP 3: How to Stretch the Gluteus MaximusTrigger Point # Three
The Gluteus Maximus helps in moving the leg away from the body and also plays a role in rotating the leg outward. To adequately stretch this muscle, we’ll be reversing these actions. Sit down on the ground with your legs stretched out in front. Lift the leg you want to stretch (for this example we’ll say the right leg) and bend it at the knee and hip. Lift the right leg and bring it over the left, wrapping your arms around the right knee. With the help of your arms, try to bring the right knee as close to your chest as you can while keeping your back straight. Hold for 30 seconds and release. Remember to stretch the other side as well.
CODE:GLUMAX-T03
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