This video, I'm going to show you how to get rid of glute
tightness and pain for good. Stay tuned.
Hey, everyone. Doctor Rowe coming to you from SpineCare in
St. Joseph, Michigan. In this video, we're going to get quick
and long-lasting relief into the three muscles commonly
known as the buttocks. That's the gluteus maximus, gluteus
medius, and gluteus minimus. While massage and stretching
will help give quick pain relief, it doesn't really offer
much for long-lasting relief. So, you need to instead focus
on lengthening and strengthening at the same time
and that's what we're going to focus on with these exercises.
I'm going go over different positions and different
movements that are going to hit the muscles just a little bit
differently. So, go through them all and use what offers
you the best results. As a bonus, all of the exercises can
be done at home and they require no equipment and you
may find give quick glute pain relief even in as little as 30
seconds. So, let's get started and fix that glute pain for
good right now. This first exercise has the fitting name,
the wall banger. It's perfect to do at work or at home
because all we need is a door frame, a wall, a desk, anything
that is sturdy that is going to be roughly hip level. I'm going
to put my body right next to the door frame. My legs are
going to be roughly hip width apart. I'm going to keep my
feet planted during this exercise. So, we don't want
them lifting up or twisting. Those are our anchors. I'm
going to put all my body weight on my heels. The first motion
is very easy. I'm going to put my arms out in front of me,
tighten my core, and then just simply squat down until I feel
the back of the legs, the hamstrings activate, and also
the glutes, and across the lower back. From there, I'm
just going to keep my hips level as possible, turn my arms
and upper body away from the door and then take my hip and
externally rotate it to touch that door frame or whatever
you're using. You'll feel a ton fire in the glutes activating
those hip external rotators. You want to hold this position
right here for about five sec From there, you're just going
to relax, take a breather, and then repeat this one up to 10
times. The goal is to turn a little bit more with it to
activate those glute muscles as much as you can. From there, I
like to experiment with how far I go down into the squat. So,
go down a little bit. Give that one a try and then also compare
to going very deep with it. You're going to notice that one
certain spot like let's say right here for me just really
targets the glutes and the hips the most at the point, throw
some more repetitions in. To make this one harder, you can
do it on one leg. So, just go up like this. Whatever leg is
closest to the door frame for whatever you're using, that
one's going to be kept straight. You're just going to
hook the other leg behind it like this. Put your arms
together just like this. Actually, let me get my balance
and you're going to engage the core at that point and then do
that external rotation. This one right here can become very
very challenging. So, with this one, make sure that you feel
comfortable doing that first step before doing it on one leg
but whatever you do on one side, always switch to the
other to keep them both in balance. This is a combination
exercise I call the bird dog hydrant. You can do this one in
bed or on a floor. Just start off on all fours like this.
What I'm going to do is tuck my chin towards my chest and then
tighten my core muscles for support. I'm going to then
straighten one leg and take my toes away from me but I'm going
to keep my feet and my toes flat on the floor or the bed.
You're just reaching out with your toes as much as you can
until you feel an activation of the calf muscles working its
way up to the hamstring and then to the glutes. Really make
sure that you feel it into the glutes. From there, I'm going
to lift my leg up, keeping it straight kind of like a pull.
I'm going to keep lifting it up until I feel a deep activation
into the glute muscles. From there, I'm going to hold this
position right here for about 5 seconds. I feel a ton firing in
my core, lower back, and also into the legs. I'm just going
to relax, come back down like this. From here, I'm going to
build into the fire hydrant and you're going to see here in a
second why it's called that. So, let's keep our knee bent in
90 degrees but lift that leg up just slightly off the bat or
the floor. From there, I'm going to turn and rotate my
whole body from my foot to my knee to my shoulder upward is
one unit towards the ceiling. The more that we go up, the
more that you're going to feel a deep activation across the
pelvis, into the hips, into the glutes. Hold this one
comfortably for 5 seconds. For there, you're just going to
relax and then just repeat this one on the other side. I try to
do this for about 10 complete repetitions on both sides and
afterwards, if you feel like you have a little bit more
energy, you can throw in another set or two. Here's an
exercise that's going to put a lot of dynamic movement across
the hips and the pelvis to challenge the glutes just a
little bit more. It's called a wall slider and just like the
name implies, we need a smooth wall. So, I'm going to lie on
my side, one side is going to be upward towards the ceiling.
Put your back side as flush against it as possible. You
want your body in a nice straight line. The bottom
side's knee is going to be bent and the foot is going to be
flat against the wall. Press into the wall during this
exercise. It'll help create a stable anchor point. From
there, I'm just going to support my head on my hand just
like this. So, let's have our body in a nice straight line
and what I'm going to do is have my toes pointing straight
away from the wall and then press my heel into wall and
slowly slide it upward as much as we can. The more that you go
up, the more that you're going to feel a ton of leg muscles
activate inner part of the leg into the groin and then it's
going to start to fire the outer part into the glutes.
Once we can't go up any further, what I'm going to do
is take my foot and turn it outward like this and then lift
up just a little bit more. This will really challenge those
glutes and those hip external rotators. Hold this position
for about five seconds comfortably and then
slowly come down it should take you about five seconds. Really
fight your leg weight with this one, it's going to challenge the
muscles just a little bit differently. As you come down
turn your foot back into that normal position and then right
before you're about to touch the floor turn your toes
inwards but don't let them touch the floor if it touches
just go up a little bit hover in this position turn your foot
inward as much as possible you'll feel the hip and those
muscles get fire I should say just a little bit differently
again for about a five hold. From there, I'm just going to
relax, take a breather, and then repeat this process and on
the next repetition, I try to build into it just a little bit
more to challenge those muscles but I want to do this one nice
and slowly for up to 10 repetitions and then when
you're done on one side, switch to the other to keep them both
in balance. If you do feel like you have some more energy, you
can throw in another set or two. To take this one to the
next level, scoop forward just a little bit because now, it's
going to the muscles further because we won't have the
support of the wall. The muscles are going to have to
build more stability. So, I just make sure that my body is
in a nice, straight line and when I do this movement, I do
not want my leg to track backward or forward. Make sure
it's kept straight and then, just repeat that process.
You'll notice it's much more challenging this time around.
There's no support of the wall but again, you can do this one
for up to 10 repetitions on both sides. So, here's a
perfect daily exercise to keep your butt happy. I'm going to
show the glute bridge but I'm going to take it to the next
level and do different variations that are going to
target the glutes and back just a little bit more. You can do
this one in bed or on a floor. Just lie flat on your back.
Let's start with the basic glute bridge and progress from
there. So, I'm going to have my knees bent, feet flat. My legs
are going to be roughly hip width apart. I'm going to take
my hands, put them on my hips. The movement from here is very
easy. We're going to keep our feet flat and planted and then
just lift up on our hips towards the ceiling. The goal
is to get your knees to your hips to your shoulders in a
nice straight line. You should feel the core muscles
activating the lower back, the glutes, and also the hamstrings
in the back of the leg. If you are unable to get into this
position, let's say you can only go up a couple inches. Do
the best you can. Over time, hopefully, you will gain
strength and flexibility to get into this position. I'd like to
hold this one for about 5 seconds. From there, I just
relax, take a breather, and repeat this one five to 10
times. With each repetition, really focus on feeling it
across the buttocks. From there, we can take this one to
the next level by doing a one-legged bridge so I can just
lift one leg up like this and it becomes quite challenging on
the side that has to stabilize. The goal with this one, keep
the hips and the pelvis flat. You don't want one tilting like
this. Again, five-second hold. From there, you can relax and
then just switch to the other side. Try to do that one five
times on each side if you're able to. You can also take that
one to the next level by doing what is called an eccentric.
So, I get back into that one-legged position but this
time around, I'm going to slowly lower my butt down
towards the floor or the bed fighting my body weight. You'll
notice that this hits the muscles a lot more when you do
it. So, go up and then just slowly lower it. It should take
you about seconds. Just count 5 seconds in your head and with
this one, again, just switch to the other side and repeat but
give that one a try. It's really challenging. From there,
we want to focus on a little bit more dynamic movement
that's going to really target the hips also. So, we're going
to do what is known as a glute bridge with abduction. So, I'm
going to get back into my original glute position right
here but this time around, what I'm going to do is take my
knees outward like this. So, I'm externally rotating the hips
and firing those muscles. You should really start to feel it
right on the side of the hips right here going into glutes.
Go out as far as you can. When you feel that deep activation
of those muscles, hold this one for 5 seconds. From there, just
relax, take a breather, and then try to do this one five to
ten times but go through all of those variations. If one hits
it just a little bit better, throw some more repetitions in
and if you have the energy, you can do multiple sets up to 2
to 3. So, a common sign of glute tightness and weakness is
one, one hip tends to be higher than the other. Your muscles
just don't have the stability to keep the pelvis in balance.
Here's an easy exercise that you can do to help fix that and
also target a couple more muscles, including the quadratus
lumborum, that tend to cause a lot of pain off to the side of
the hip and also the lower back. This is called a hip
hiker. I'm going to be using a step up board. If you have one,
you can use it. If you don't, just go now to a staircase.
What I'm going to do is put one foot flat on that stair or the
step up board. The other foot is going to be kept off to the
side. So, I'm going to lift up just like this. If this is a
balance issue right here, just grab off to the side of a wall
on the staircase or the handrail but I'm going to keep
the side that is off straight and then my foot is going to be
on the side of the stair. From there, I'm going to put all my
body weight on my heel that is up on the stair or the step up
board. Put your hands on your hips, tight your core muscles
for a little bit more support. So, I'm just going to start to
bend the knee that is up on the stair kind of like just doing a
one-legged squat while keeping the foot off to the side flush
against the stair or the step. Slide down as much as you can
focusing on keeping your hips as straight and level as
possible. You want to slowly go down. You're going to feel a
ton of muscles activate but don't let the foot touch the
floor. Just hover for a second or two and then slowly come
back up as much as you can. From here, we're going lift the
side that is off of the stair upward as much as we can
kind of like keeping the whole body straight just lifting up
on that hip you're going to notice that the muscles get hit
just a little bit differently try to hold this one for three
to five seconds and then from there you can relax and then
you're just going to simply repeat this one for up to 10
repetitions and when you're done on one side just switch to
the other to keep them both in balance if the exercises help
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