Glute max, largest of the “butt muscles,” is a powerful extensor of the hip, attaching to the sacrum and iliac crest at one end, and the femur and IT band at the other. It works hard and can develop trigger points. Its attachments also cross the SI joint, so glute max tension can result in pain or reduced movement at the base of the spine.
Gluteus Maximus:
Guidelines for stretching:
- Stretch on the exhale.
- If you feel pain, back off a little.
- Hold the stretch for 4-10 breaths, or until you feel the resistance soften.
- 3 times each side is considered ideal, but if you’re short on time then some is better than none.
For your hip and buttock (gluteus maximus muscle):
- Lie on your back.
- Pull one knee up to the opposite shoulder.
- Slide one hand down to your ankle.
- Pull the knee and ankle evenly across your body to the opposite shoulder.
- Feel the stretch across the buttock, from the sacrum to the thigh.
Happy stretching! Let me know if I can help with anything.
References:
1. ↩ “Sobo 1909 294” by Dr. Johannes Sobotta – Sobotta’s Atlas and Text-book of Human Anatomy 1909. Licensed under Public Domain via Wikimedia Commons – http://commons.wikimedia.org/wiki/File:Sobo_1909_294.png#/media/File:Sobo_1909_294.png
© William Wells 2015
Will Wells, RMT 
