Many of you have begged me to show you how to release “glute” fascia before, and I’ve always hesitated to put any videos out demonstrating glute releases, because…
Most of my clients (and myself) have experienced WORSENING pain or spasms as a result of performing aggressive glute fascia release techniques. This is especially true for the gluteus medius, and I still stand by my previous statements about most people NOT needing to release their gluteus medius fascia. Instead of fascially adhesed gluteus medius fascia, most people are experiencing “tight” glutes because they’re in some sort of pelvic instability scenario. Meaning, their hips are either shifted, tilted or hiked up on one side (or a combo), causing the brain to recruit gluteus medius neurologically (at the nervous system or brain level) to contract or “clamp down” to provide 24/7 pelvic stability.
When this happens the gluteus medius appears tight, but really it’s hanging on in order to stabilize you, so your spine (or central nervous system, CNS or spinal cord – aka your LIFE SUPPORT) isn’t compromised.
If you suspect you’re in the above scenario, you will need to find the root cause of glute inhibition, take care of the imbalances that caused it and then strengthen your gluteus medius muscles. I have a whole course that walks you through this entire process, and you can get on the waitlist by clicking here. Or browse through my blogs and videos that talk about glute inhibition, pelvic instability and how to problem solve pain at the source.
I had to get all that out of the way before introducing today’s video, which is NOT about the gluteus medius. But I know some of you will be tempted to use this technique on your entire glutes, including the gluteus medius. PLEASE RESIST…I promise, your gluteus medius is almost certainly not the problem.
There are a TON of ligaments here, such as the iliolumbar ligaments, superficial dorsal sacrococcygeal ligament, sacrotuberous ligaments, interosseous ligaments and the tendinous attachment of gluteus maximus. You don’t need to know their names…they will tell you if they are traumatized, full of scar tissue, dense and in need of releasing if you get on the tennis ball (as shown in the video) and you feel tenderness, soreness or pain.
Ok. And speaking of pain – it’s CRITICAL that you understand the importance of NOT re-traumatizing this already traumatized tissue.
So here’s the deal: while I am normally all about the weight or compression and believe that intensity is subjective (meaning, you could use a lot of weight and get a lot done in a short amount of time if your nervous system allows you to, whereas someone else may need to use a lot less weight)…I am going to do my best to insist that you go slowly, gently and cautiously with this one.
When you originally injured this area, it sustained physical trauma in the form of impact injury. So you don’t want to come smashing into this tissue and become yet another source of injury to this already sensitive/injured tissue.
This ensures that you’re actually compressing tissue vs smashing it or pinning it to the ground, which may cause a reaction you don’t want as your body thinks it’s getting injured again.
You can make this your own as far as movements go. I’ve sometimes spent up to 15 minutes slowly and methodically going over my tailbone fascia, only to need something a little different the next time I get on the ball.
Please listen to your body, and if you get any kind of “danger” signal – just stop. You may need help from a skilled practitioner to get into this area without causing more damage. But choose your practitioners carefully. I’ve been reinjured by several trying to dig into my glutes and/or coccyx.
You may have an emotional release doing this. I’ve had a few (which is extremely rare for me).
If you get sore the next day – you went too deep or got too aggressive, so back off next time.
Please DO NOT use a lacrosse ball for this! I can’t stress this enough. It’s too hard, too intense and does not have enough “give” to meet the hard ligamentous tissue we’re working on without causing more damage.
Got questions? Post ‘em below and I’ll do my best to answer!
I hope this is the answer you’ve been looking for if you’ve ever fallen onto your tailbone and felt unsure how to get into this sensitive, intimate, hard-to-reach area of your body.
If you have a good success story (like I did with this) please share it below, because you’ll inspire someone else.
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