In this video, we're going to go over the butt pain muscle
and how to release it for instant relief. Stay tuned.
Hey, everyone. Dr. Rowe coming to you from SpineCare in
Saint Joseph, Michigan. In this video, we're going to focus on
quickly getting rid of a pain in the butt. What usually
causes pain in this area is because of a blend of weakness
and tightness in the glutes which make up the buttocks and
the piriformis muscles. To make getting belief easy, we're
going to go over exercises that are going to help lengthen but
more importantly, strengthen these muscles for both quick
and long-lasting relief. A note about the exercises, each one
works just a little bit differently. To get the best
results, go through them all, use what gives you the most
relief. With that being said, let's get started. If you're in
a lot of pain right now, the first thing that you need to do
is focus on releasing as much muscle tension and tightness as
quickly as possible. Here's a couple different methods that
can give relief within 30 seconds. The first one is
called the modified happy baby. What we're going to do is lie
flat on our back in bed or a floor. Put your legs together,
have your knees slightly bent. Take your arms and just cradle
around your knees like this. Now, imagine rocking a baby
from side to side but you're going to do the same thing just
with your knees but as you do this, try to drive your knees
downward like this towards one side while also rocking through
your hips as much as you can. As you do this, you're going to
feel a deep stretch form on the outside of your hips into the
glutes, into the piriformis muscles and it usually feels
really really good but experiment with as many
different positions as possible try to stretch into this one as
much as possible what you're going to find is one certain
position just really hits that tightness the best like when I
go towards my left side right here I just feel a deep stretch
right into my right hip into the glutes at that point hold
that spot for a couple seconds relax and then keep repeating
this over and over again until everything is nice and loose.
So, the next position, we're going to build into a figure
four which really helps target the glutes and the piriformis.
So, whatever side that you're having the most amount of pain.
Let's say it's your right side. Take that side's ankle and
place over your other side's knee. So, when you look up
right here, it should look like a figure four. What I like to
do with this one is just take my bent knee in press it away
from me as much as I can until I feel the muscles around the
hip including the glutes and the piriformis, start to
engage. Hold that comfortably for about 5 seconds, relax, and
then repeat this a couple more times and with each repetition,
just try to build into it as much as you can and I do
recommend doing this on both sides just to keep everything
in balance but this is how you can really take it to the next
level. So, let's get back into our original position right
here but I not going to press my knee away. I'm just going to
kind of let it sit right there. Take your hands and go right
through the opening created by your legs and grab right on the
back of your thigh. What you want to do is now pull that
knee back towards you. So, I'm just taking this back leg and
pulling it towards my chest. As you do this, you're going to
feel a deep stretch into the glute and the piriformis. So,
just build into this one slowly. Hold this right here
for about 20 to 30 seconds, release it, and then repeat it
a couple more times and if you would like to take this one to
even the next level, do that happy baby rocking motion from
side to side like this as you do it. It just offers a little
bit deeper of a stretch. Wow, that is really deep on that
right side. So, give that a try. If any of these movements
are helping you out a little bit more at that point, throw
more repetitions in. Here's a really easy muscle release that
you can do right in a chair. Let's start off by getting in a
figure four position which is going to help target the glutes
and the piriformis muscles. So, whatever side that you're
having the most amount of pain. Let's say it's your right side.
Take that side's ankle and place over your other side's
knee. So, when you look down, should look like a figure four.
I know a lot of people are going to struggle to get into
this position. So, this is how you can make it a little bit
easier. Just strain this other leg out like this and place
your ankle over your other side shin. At that point, just grab
your pant leg or in front of the shin and then slide it up into
position but I'm going to go through a couple different
movements that are going to target the muscles just a
little bit differently so what I'm going to do first is take
my hands and cup around this bent knee and what you want to
do is slowly pull this knee towards the other side shoulder
across your body and as you do this aim to feel a really good
stretch form on the outside of your leg right here that works
towards the hips into the glutes once you feel it into
the glutes you then want to hold this comfortably for 20 to 30
seconds and just do nice, slow, controlled breathing. Let out
as much tension as you can. From there, just relax and then
repeat this a couple more times and with each repetition, try
to build into it just a little bit more and with all of these
exercises, I do recommend doing it on the other side just to
help keep everything in balance. So, the next movement,
what we're going to focus on doing is actively engaging
these muscles to see if we can get them to release just a little
bit more so what I'm going to do with this bent knee is press
it down towards the floor but I'm not going to use my hands
instead I'm just going to use my leg strength to press that
knee down keep building into this one slowly until you feel
the muscles around the hips including the glutes start to
fire then hold this comfortably for five seconds relax and then
repeat this one five to 10 times, but if it feels like
it's helping out and there's a little bit more tightness left, you can
throw in another set or two. So, let's take this movement to
the next level and focus on adding some more movements in
through the back to see if we can get some more relief. So,
what I'm going to do this time around is press my knee down,
hold it, take my arms, put them out in front of me kind of like
this, kind of like a genie position, and then I'm just
going to slowly rotate towards the other side. So, I'm just
kind of turning through my lower back and rotating towards
the other side. This time, around, you should feel a
really good activation of the muscles around the hips that
works throughout the pelvis into the lower back. You can
hold that one for 5 seconds, relax, do it about five times.
You can also rotate towards the side of pain. If you feel like
that one helps out a little bit more, throw a couple reps in in
that direction. The last movement and this one is
probably my favorite is going to involve a tilting or leaning
motion that's really going to open up the hips and the lower
back. So, let's press that knee down towards the floor, hold it,
and then what I'm going to do is just have very good upright
posture, have your back as straight as possible, and you
just want to tilt towards the non-painful side. When you do
this one, aim to feel a really good stretch form on the top of
the pelvis right here that works towards the lower back
into the bottom of the ribs. Once you feel that, hold it for
5 seconds, relax, and then repeat this about five times
but go through all of those movements. You're probably
going to find that one just helps you out a little bit.
More. At that point, throw more repetitions in. So now, let's
focus on getting long-lasting relief by strengthening the
glutes and the piriformis muscles. One of the easiest
ways to be able to do this is with an exercise called the
clamshell bridge. Just lie flat on your back in bed or on a
floor. What you want to do is take your feet and press them
together and then take your knees right here and then wing
them down towards the floor as much as you can. As you do
this, you should feel a deep stretch form on the inner part of
your thigh that works towards the groin into the hips. What I
like to do is hold this for about three to five seconds and
then relax and repeat this about 10 times. What it does is
it brings blood flow in circulation, warms things up,
and makes the bridge just a little bit easier to do. So,
it's kind of like a butterfly flapping motion like this but
once you feel those muscles are finally warmed up, what we're
going to do now is build into the bridge. So, let's get back
into our original position, press your feet together let's wing our
knees down but this time around let's brace our core muscles
it's kind of like when somebody tries to poke you in your
stomach how you tense up mimic that and hold that and then
also squeeze your glutes to activate them take your hands
put them off to your side for support so the movement is just
taking the hips right here and driving them upward towards the
ceiling as much as you can the goal is to have your body in a
nice straight line from your knees to your hips to your
shoulders if you're unable to get into that position, do the
best you can but in this position, you should feel a ton
of muscles start to fire. The core, the back, around the hips
but more importantly, into the glutes. You want to hold this
comfortably for 5 seconds. Relax on the next repetition.
Try to build into it just a little bit more. Repeat this
ten times but if it feels like you have a little bit more
energy, challenge yourself by throwing in another set or two.
So, one of the best and safest ways to help strengthen the
glutes and piriformis muscles is with an exercise I like to
call the kick and hydrant. For this one, we're going to start
on all fours like this on a floor. Whatever side that
you're having the most amount of pain. Let's say it's your
right side. Take that leg and strain it as much as you can
while keeping the top of your foot right here flat on the
floor. Just going to point your toes away from you, slide it
away. You should feel a really good stretch form in your
calves that works upwards towards the back of your leg over the
hamstrings into the glutes. Really focus on feeling it
around the hips, into the glutes. Once you feel that,
you're going to hold that position and then slowly raise
your leg up like this so it's in line with your body. In this
position, you're going to feel a ton of muscles start to fire,
the core, lower back but especially around the legs and
the glutes. Once you feel that, you're going to hold this right
here for 5 seconds. Relax and then repeat this on the other
side. I like to do this one for about five repetitions on both
sides. It just kind of warms things up and gets it ready to
take it to the next level. So, to take this one to the next
level, we're now going to build into what is called hydrant.
So, this time around, instead of going straight back like
this, what I'm going to do is take that knee on the painful
side, keep it bent roughly at 90 degrees and just raise it up
slightly. At that point, I'm going to swing it out like this
and look upward towards the ceiling at the same time. So,
I'm kind of rotating my whole body towards that painful side
and now, you know why we call this one the hydrant. You're
going to feel the muscles get hit just a little bit
differently. I really feel it around the glutes around the
hips especially the outside of the hips. Hold this for about
three to 5 seconds, relax, and then repeat it on the other
side. Again, try to do this one for about five repetitions but
this is how we're going to really take it to the next
level and do the kicking hydrant so I'm going to get
back into my hydrant like this building into it as much as I
can when I can't go any further what I'm going to do at that
point is then kick my foot outward and this one is really
going to get those glutes to activate my right glutes are
really screaming at this point hold this comfortably for about
three to five seconds relax again try to repeat that on the
other side but go through all of these movements. You're
probably going to find that one just helps you out the most. At
that point, throw more repetitions in. If the
exercises help, please support the channel by giving this
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any comments or questions, please leave them below. I'll
get back to you as soon as I can. Thanks for watching.