EASIEST WAY TO LEARN MUSCLES OF GLUTEAL REGION

Total 9 muscle which are:

• Gluteus Maximus

• Gluteus Medius 

• Gluteus Minimus

• TFL(Tensor Fasciae latae) 

• Piriformis

• Inferior Gamellus 
 

• Superior Gamellus
 

• Obturator Externus 
 

• Obturator Internus

* Origin and Insertion see given below in the table

 

* Stretch of Gluteus and piriformis muscle : do exercise at home

 When your glutes and piriformis are tight and fatigued they can cause you to have a sore lower back and hamstrings, poor balance, and even shooting nerve pain down your leg due to sciatica. (Your sciatic nerve shoots through your piriformis)



Self-myofascial release with a tennis ball

• Sit down on the floor with a tennis ball under your left buttock.
• Cross your legs and place your left foot on the top of your right knee.
• Lean to the left, toward the outside.
• Roll around until you find a tight spot. You will know it is the tight spot because it will hurt a bit.
• Sit on the tight spot for 20-30 seconds. It will hurt a bit, hang in there!
• Keep on rolling around, finding tight spots, and blast them with the tennis ball!

 

 

 Doing the Pigeon (not just for Burt anymore!)

• Sit down on a yoga mat or towel.
• Bring one knee forward up to the edge of the towel/mat
• Stretch the other leg back behind you.
• Align the foot of the bent leg with your knee (they should be perpendicular to the leg stretched behind you)
• Lean forward if you can.

 

 

Also see video for glutes and piriformis stretching here↓

https://www.youtube.com/watch?v=IRMlfbDZGgE