Olivier - I knew about this stretch before and it was partially effective. But that tip at the end to make sure you go into a posterior pelvic tilt while doing the stretch is a game-changer. I've finally found "the" spot. Thank you so much!
I am a Pilates instructor and standing on my feet most of the day. I help clients with their alignment and back pain all day long, but now I have it from standing so much. I knew it was coming from my glute med, but couldn’t figure out exactly what to do about it. I love your explanation about what the glute medius’ job really is and that trick about your stance is so helpful. Really appreciate this video!!
Hi Oliver. I’m a 60 year old woman who is in moderately active at our local YMCA w/ water fitness. I am also 60-70 pounds overweight. I normally never have back issues. Two day ago I developed pain in the high buttocks area. I’m pretty sure it’s the gluteus medius. I went to a physical therapy channel I know well and tried a few stretches. I searched for more stretches and found your channel. I just tried both stretches. The second one (prone on the floor with one straight leg lowered over the other leg really pulls at the problem area. I like that one best. Thanks for your videos.
WOW! Who knew such a little change would make SUCH a difference in my life!! That movement from the back foot to the front foot is such a game changer - I don't have the words to express my thanks! 🙏❤️❤️❤️
I recently strained both buttock, as well as the outside, upper right thigh.. This sensation lasted for 1 1/2 weeks before the pain started to give. During which, it seemed as if it lasted an entire month I felt so hopeless. I'm a pretty active 60, though enduring all of this, all along I was thinking to myself: " This must be what it feels like to be a 70+ year old person that never exercises, or 'active' ONLY to what is necessary to get through their day." I was miserable the entire episode. Great information, sir. Thank you so much.
I think something as basic as the shifting while standing is something I really needed to hear. I always find myself clenching my right glute while standing and having issues later on.
It all makes sense to me now, thanks Olivier. I've been in back pain for at least 8 years since my 20s, i use to work flooring and roofing , i've had couple fender benders, my back discomfort at the moment is 15/10 but now watching this video it all makes sense. Working on slanted roof. my hip was always locked to stay balance, with the tool belt weight and carrying shingle bundles on my back. Always putting that pressure on my back leg. Flooring being bent over for hours, installing piece by piece for hours on end, (commercial flooring) always had the same installing method using just 1 side to pick up material and install. I've always joked i had 1 leg shorter too to but it makes sense why i lock my leg when im standing still. I will try this stretch and pendulum technique get back to you, and see if it relieved anything. subscribed , hope this helps :)
I felt immediate relief when doing the laying down stretch. I need to see someone since it’s been bothering me for 2 weeks now, I think I hurt it by running fast and landing in a dip on a path in Central Park. Has happened to me a few times but has never took this long to heal :/
I did exactly what you said and also tested other movements while doing as you instructed. I found that when I keep everything you mentioned pinned to the floor while reaching with the arm over head (Like a crescent moon🌙). Then inch worm your thoracic spine with the arm reaching in the same direction. I got an amazing QL and I’m sure obliques stretch. Deep breathes and move a little more until it feels just right. That was the best stretch I’ve felt. Thank you!
I knew sitting for extended periods of time would cause this pain for me but today I was standing all day on my feet for 12 hours and the pain is excruciating. I couldn’t figure out why but you made me realize it’s likely how I stand, putting weight on one leg and tilting the pelvis. I need to correct my standing habits.
I have a specific video on standing and piriformis pain... maybe some food for thoughts for you in there: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-zyc9HXLIaR8.html
I have heamatoma and injury to my left gluteus muscles.. so much pain comes back randomly. I feel the lump either the heamatoma or maybe scar tissue. Anyway I tried the lying down stretch. Left leg over right was easy, right leg over left was difficult and afterwards more pain. Interesting but I am going to keep trying them. (Among others I do)
How do these exercise work after a total hip replacement? I am looking for some gentle-ish exercises as my glutus medius muscles are weak on both sides. It's causing a Trendelenburg (spelling?) gait. I think I did some wrong exercises as my right hand side hip muscle now hurts when it didn't a couple of weeks ago, as though I have pulled it. My physio also said to use my exercise bike, but other sources say this is not so good. As for walking, that actually seems to make the problem worse. I'd be grateful for any comments you might have, thanks.
Hey Mary! Sorry for my (too) late reaction. For this type of question, I'm not comfortable giving advice just like that... but I'm happy to speak with you on zoom if you send me a mail on ogirard [at] trainyourposture.com 😉
May i know how long should i do this?. Iam a writer and i just started playing volleyball 90 mins in the evening as an excercise. I think that's how i got this gluteus medius pain. I thought it would heal away if i dont play but the pain never relieved itself.
Hey Karen! You can do this lying down indeed. Every stretch should last 40-60 secs, and I often say that if you need to stretch more than twice a day, there's something to fix in your habits ;)
Hello olivier when doing the exercise I can feel a reel stretch in the hip which I think is a good thing I was just wondering how many times a day should I do this stretch I don't want to over do it or not doing it enough thanks for your help
Hey! In posture therapy, frequency is the key. Hence, you should do it (or do something for the painful area) quite frequently e.g. every 2hr. But then, when you're over the acute phase, stretching more than once a day shouldn't be necessary: if it remains, it means that something feeds the pain. This should then be identified and removed.
Yep, these apron are heavy when you wear them for long hours… Reg. the knees, 2 things: - in the rocking technique, you can exaggerate a little the knee movements - but what’s most effective is to negotiate a sit-stand stool that you use when you can step back a little. I have done that for some colleagues of yours…
I woke up this morning not feeling well and in the middle of butt cheeks the bone feel pain. I bend much up to now. Now I am laying on reverse side. I'm worried. What is it ☹️
I like the stretch but sometimes I struggle to get up after without pain. I know I should go to a doctor since it's been off and on for a week. I'm starting to think it's an onset of arthritis because whenever it rains it hurts more.
My chiropractor suggested myofadcial release massage due to the lower back sciatica issue on my right side. I really appreciate the simple gentle stretch.. as a massage isn't always convenient for me (full time mom).
Yep dear... you raise an excellent point: what matters is how frequently you can act on your symptoms. If you depend on someone, you're stuck: at max you'll see him / her 2 times a week. If you know what to do by yourself, you can act every 20 min if needed...
Im having a hard time understanding the stretch. I don't feel any stretch in my glute and the effort it takes to look it in with my foot is much much more than anything I feel on the side im stretching.
Hey dear! Sorry for a late reply... Two things there: - I'm not sure if we're 100% aligned when you write that you don't feel any stretch in your glute: the stretch should rather be felt in the hip region. Although the muscle is called gluteus medius, it's not on your butt, but next to your butt :) - if you don't feel anything, it could just be that there's no problem for you in this area. The stretch can be good for maintenance, but may not trigger any special response. What you can try to make sure that this is not a problematic area for you is try a similar version of the stretch, done standing: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-XHAO4-xyoLE.html
Hello Gail. In the lying down stretch that I show, there's no weight or pressure on the knee joint: no weight because you lie down, no pressure because the force that you exert with the opposite foot applies to the femur bone, i.e. above the knee. Hence, I wouldn't expect this to hurt you knee: do you feel pain when doing the exercise as I demonstrate it?
I don't have a magic answer for that one, unfortunately... the only thing I know is that the better and the faster you remove the perpetuation factors (i.e. your habits), the quicker it will get better...
Bonjour Olivier , je voudrais vous poser une question . On m'a diagnostiqué une hernie discale L5-S1 , j'habite en Argentine et je n'ai pas trouver de spécialiste qui puisse me répondre à la question suivante . Ma douleur se situe de côté droit principalement en dessous du petit os droit arrière du bassin et la naissance de la fesse droite , en gros dans la zone du sacrum. J'ai une sciatique persistante et on a pas pu me dire si la compression du nerf était dû à cause du disque ou d'une inflammation du piriforme ou du moyen fessier. Existe t il un moyen d' identifier ? Car on me dit car la douleur que je décris est valable pour les trois cas ? Vraiment j'apprécierais votre opinion et conseils :) Merci et bravo pour vos vidéos
Bonjour Alejandro, et merci du message!! Je crois qu'il y a plusieurs choses à dire: - le moyen formel de diagnostiquer une hernie serait une IRM. Mais même si vous en trouvez une, il peut tout à fait rester des douleurs liées au piriforme: c'est très courant d'avoir les deux en même temps - dans les douleurs cumulatives (par opposition aux accidents), le problème est rarement local. Il est souvent régional. Certains vont vous parler des muscles, d'autres des articulations, d'autres des tendons. Et tous ont potentiellement raison. Mais la question de où j'ai mal n'est pas la plus pertinente à mon sens: les vraies questions sont 1) quelles sont les habitudes qui alimentent la douleur et 2) quels exercices puis-je faire pour aller mieux (exercices qui vont certes viser un tissu, mais toujours en mobiliser plusieurs) - avec les douleurs que vous avez, mon plan d'action serait 1) lutter contre toutes les positions avachies (même un peu avachies) dans toutes les situations quotidiennes (ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-EQFwM2Cztzo.html) 2) se lever toutes les 20-30 min pour quelques pas 3) étirer le piriforme (ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-PHXmQ8Pt0Nc.html) et le gluteus medius 2 à 3 fois jour, 1 min de chaque côté. Qu'en pensez-vous?
@@OlivierGirard Cher Olivier , vraiment merci !!!! Pour votre réponse et le temps que vous pris pour y répondre, je vis dans un village isolé et voilà 7 mois que je lutte seul pour pouvoir améliorer ma condition . Ici pas de kine à porter de main encore moins de spécialiste du dos. Je vais appliquer vos conseils dès aujourd'hui :) en espèrent y trouver du mieux . Vraiment merci et surtout pour votre écoute car je suis conscient des nombreuses sollicitations que vous devez avoir et de la difficulté de donner un avis en aveugle. Une chaleureuse salutation depuis le bout du monde :)
Hey Priti! No worries: a stretch isn't meant to be painful. So if you do it well and don't feel anything, I may just mean that the muscle isn't short. But you can also try the stretch in today's video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-XHAO4-xyoLE.html
I am from Sameer, I have a butt paining problem since last 4 yrs I can't sit more than a minute due to swallowing and heating pain in butt , it's is so painful specially in winter season. I have a question does it can because of public hair in butt ?? I need a solution sir please .
