Glute Release with lacrosse ball

Video Transcript

Hey everyone, Dr. Alibhai here. Today, we’re going to show you how to use a lacrosse ball for a glute release. This is crucial because our glute muscles can become very tight, potentially trapping nerves and affecting our movement, which can lead to knee, lower back, and hip issues.

We’ll focus on the area behind the hip bone. Avoid the very center of your bum where the sciatic nerve exits. Instead, target the tissues of the gluteus medius and gluteus maximus, which can become tight and painful over time.

Start by lying on your side with the ball positioned under your glutes, finding a tender spot. It should feel like a four or five out of ten in terms of pain. Find a comfortable position on the ground, and incorporate movement to help the tissues slide and glide, rather than just pressing directly into them.

Apply pressure to a hard spot, keeping your legs bent but parallel to each other. Then, pull your knee toward your chest to engage the muscle in motion, like turning a wheel. If you find a particularly tight area, press into the ball more deeply, breathe out, and let your body sink into it.

Once you’ve worked through the tender points in that region, shift slightly to target the area right behind the hip bone where tendons insert. These spots can also be quite sensitive. Start from the lower part of your hip, bring your knee up to find more tight spots, press your hip into the ball, contract your muscles, and then relax.

Focus particularly on any areas that feel especially tender and spend more time there. Breathe out and relax as you work through different points around the hip, targeting the glute muscles. This treatment can significantly improve how your hips feel.

I recommend doing this before any physical activity or even before going for a walk. It can make a substantial difference in how you feel. We’ll shoot another video later focusing on the TFL attachments and the quad area. Try spending at least five minutes on each side daily, especially if we’ve discussed a specific regimen for you.

Let me know how it goes. Have a great day. Bye now.