The gluteal muscles located at the backside play a key role in keeping the body upright, and healthy posterior health. Posterior health can bring all the differences in the everyday movement. A lot of people engage in gluteus medius stretch because it is not only good for having a good butt shape but is good for the overall body.
Types of gluteal muscles
There are three gluteal muscles as mentioned below:
- Gluteus medius
- Gluteus minimus
- Gluteus maximus
When the three muscles work together, they are responsible for internal rotation, movement, and extension of the hip.
Gluteal muscle functioning mechanism
The combined roles of gluteus medius and gluteus minimus muscles promote the leg moves away from the body and also the leg movement towards the body. The muscles are known to help stabilize the hips and thereby aid in balance while walking, running, or moving. The most important role of gluteal muscles is to keep the body upright and push it forward.
Having strong gluteal muscles promote proper alignment and force of the pelvis while moving. The muscles are also known to aid in lower back support and prevent knee injuries. One might notice that several workouts like squats, deadlifts, bridges, or even simple walking focus on the gluteal muscles. Thus, practicing gluteus medius stretch regularly can promote strong muscles.
Benefits of having strong glutes
It goes without arguing that strong glutes promote a healthier body. Hence, more and more people are engaging in different types of exercises and yogas that engage the gluteal muscles exclusively.
The extension of hip muscles and their reverse actions are because of the gluteals. When one is standing on the feet, the role of the gluteal muscles is to make the chest go upward from the ground, similar to a deadlift exercise.
Having strong gluteal muscles is necessary, especially for a healthy lower back. This is more so because they are responsible for the movement of the hip, pelvic and trunk muscles. Furthermore, the gluteals also help in the even distribution of the body’s load on the lower back and aid in good postures.
Eliminates knee pain
One of the significant benefits of having strong gluteal muscles is creating pelvic stability and balance. For example, when someone sprains his/her ankle, experiencing knee imbalances and even up the leg is a possibility. A similar scenario can take place when instability starts at the hip, exerting pressure n the ankle and the knee. This gives rise to discomfort and pain in the knee.
Because of the instability at the hip, the femur muscle can turn inwards excessively, leading the kneecap to move out of its position as the leg straightens and bends. This is known as ‘lateral patellar tracking’ and is the common reason for knee pain.
Enhances workout performance
It is the gluteus muscles that help in the huge hip extension, and forward movement of the body when one is running or walking at a rapid phase. The gluteals are necessary even when one is jumping, or executing heavy lifting.
When the gluteal muscles are weak, one is not motivated enough to do powerful and efficient workout sessions. This is one of the reasons why regular gluteus medius stretch is so important.
Beneficial gluteal exercises
Incorporating the following exercises, one can experience benefits quickly.
- Glute kick
- Bulgarian split squats
- Single-leg step-ups
- Fire hydrant
- Side squats
- Hip extensions
- Hip thrusts
- One-legged deadlifts
Activities that strengthen the glutes are:
- Inclined walking
When the above-mentioned exercises and activities are performed regularly, one can benefit from them by having strong gluteus muscles.
Weak gluteus muscles will lead to hyperactive hamstrings, the prime reason behind low back pain, ITB syndrome, and runner’s knee. Moreover, the lack of strong gluteus medius aligning with the ankle, knee, and femur will lead to heel ache, shin splints, and Achilles’ tendinitis.
Thus, it becomes vital to include training camp of the gluteal muscles in the regular workout routine. The best part about the gluteus medius stretch is that they are not time-consuming or difficult to execute, and the outcomes can be experienced quickly. Regular stretching will also offer the perfect shaped butt, which is desired by everyone.