Gluteal Stretches

Gluteal Stretches for Glute Max, Glute Medius & Piriformis


Tension in the Glute Max can cause external rotation of the femur. Tightness and dysfunction in the Glute medius is common due to overuse, as it is a hip stabiliser. Increased fibrosity in the Piriformis can cause issues with the sciatic nerve. Try these gluteal stretches to loosen up the area and allow freedom of movement in the hip.

Maximising Your Gluteus

Many athletes and patients attend the clinic every day with pain somewhere in their body. The question the therapist needs to ask is, ‘Can the gluteal muscles be partly or wholly responsible for the pain that the patient is presenting with?’ If the answer is yes, then we need to know why this muscle group, out of all the other muscles we have in the body, might be the key to the problem.

Gluteal Stretches

This article discusses how to correct the misfiring and to re-educate the firing of the Gluteus Maximus by looking specifically at the antagonistic muscles that become adaptively shortened. Once this process is understood John Gibbons will then explain and demonstrate using advanced soft-tissue techniques that he uses to help correct the malalignment of the pelvis and lumbar spine through the treatment of the soft tissues.

Maximise Your Gluteus Muscles
Sacroiliac Joint Pain

Sacroiliac Joint Pain

Sacroiliac joint pain is a very common cause of low back pain, and sometimes also leg pain. It is often mis-diagnosed as a problem with the discs in the spine, or the spine itself. Sacroiliac joint (SIJ) pain can affect one or both sides of your lower back and the pain can travel from the sacroiliac joint into the buttocks, hips and even the groin area. The pain may also have a dramatic impact on your daily activities as well as your ability to work and exercise. Consider Massage as a complimentary therapy in addition to stretching exercises.

Self Massage for Glute Max, Glute Medius & Piriformis


This self massage exercise can be used in conjunction with other stretches to help loosen tight muscle fibres in your glutes and piriformis.

Make sure you are sitting on a firm surface so that pressure from the tennis ball is transferred into your muscle tissue. Balance using your forearms and opposite foot, and gently apply pressure through the glute into the ball.

You may find that flexing your knee and hip during the exercise will help to floss the muscle fibres over the top of the ball. This helps to remove fascial adhesions, increase bloodflow, lengthen muscle fibres and reduce tension & pain in the area. Use this technique in combination with standard Gluteal Stretches.

If you’ve had a heavy session in the gym or have been on a long run, then this self-massage technique will help reduce tension in tight glute muscles.

Try these gluteal self-massage exercises and gluteal stretches to help loosen up the area and allow freedom of movement in the hip as well as reducing tension in the lower back.

Tennis Ball Glute Stretch Against A Wall

Using a tennis ball to massage the gluteal muscles is a great way to break down adhesions, elongate fibres, increase blood flow and improve muscle health. Standing up against a wall just place the tennis ball between your glute and the wall. Start off by standing closer to the wall as this will reduce the amount of pressure you apply. Over time you can move your outside foot further away to increase pressure. When the ball is in place gently bring your knee up by flexing at the hip.


You may want to hold the ball in place with your hand so that it doesn’t fall on the floor. Move the ball around the hip to work different areas of the gluteal muscles. If you want to massage the glute medius then turn almost side-on to the wall rather than having your back to the wall. You can bend and flex your knees to move yourself over the ball and massage the muscle tissue against the pressure. By standing, you can control the pressure you apply into the ball much better than if you were on the ground.

Benefits of Gluteal Stretches

This exercise can help to alleviate tension in the gluteal muscles which can have a positive influence in reducing low back pain. You should feel a moderate amount of discomfort but stop if you feel any sharp pains. Consult your doctor if you are experiencing significant pain and discomfort or before attempting any stretching or exercise that you are unsure of.



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