Gluteal Buttock Side Stretch

What muscles does the gluteal buttock side stretch target?

Gluteals
Lumbar Spine
Lateral Hip

How to perform stretch:

Lie flat on your back with both legs straight
Bend on leg and rotate this over the straight leg
Shoulders should remain flat on the floor
Push bent knee towards the floor
Visual guide to a gluteal bottock side stretch

Anatomy:

Gluteus Maximus is a major extensor of hip joint. Gluteus Medius and Minimus are involved with abduction. Minimus along with Medius anterior fibers, carry out flexion and inside rotation at the hip. Medius posterior fibers, on the other hand cause extension and outward rotation of the hip. In standing position, Medius is the main muscle providing lateral support to the hip.

Serratus Poterior causes trunk extension with bilateral contraction, while its unilateral contraction leads to sideways bending of the trunk (as it pulls the outer angles of the ribs toward the spine).

Erector spinae is a group of muscles namely Iliocostalis Lumborum, Longissimus Thoracic and Spinalis. This group has fibers running in a longitudinal direction and is involved in trunk extension.

Fibers of the inter-segmental muscles like Multifidus and Rotatores run deep in a diagonal pattern. These are very small muscles and provide weak mechanical support to the corresponding spinal segment.  

Advantages:

Trunk rotation is highly effective in relieving muscle strain and improving joint flexibility. This stretch involves a number of muscles and joints in the trunk, many not mentioned here.

This stretch facilitates bowing or trunk twisting movements and is therefore helpful in all kinds of sports like running, walking, cycling, swimming, jumping, kicking etc. Moreover, it is also a great cool down exercise for the body.




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THE KEY STEPS TO GETTING THE RIGHT SIZE DOCPODS:

FULL LENGTH INSOLES 

NON FULL LENGTH INSOLES 

1. Measure your existing shoe insole:

 1. Measure from your heel to ball of foot:


 

2. Then compare your measurements from above to match the product size charts below:
(you can trim to fit the insoles by approximately 1cm)


Docpods Regular Size Guide - for Slimline, 3 Quarter, Sports


  US UK EURO SLIMLINE 3 QUARTER  SPORTS 
Size  cm cm cm
Small  4-7  4-8  3-6.5  4-7.5  35-40 16  16.3  25.8
Medium  7-9   8-10  6-9  7-10  39-43  17.4 17.2  27.4
Large   9-13  10-14  8-12  9-13  42-47 19.3   18.2 29.4

Docpods Ultra Size Guide - for Ultra Soft

  XXS XS S M L XL
EURO  34  35.5-37.5  38-40  40.5-42  42.5-44  44.5-46.5
UK  2.5  3-4.5  5-6.5  7-8  8.5-9.5  10-12
US MENS  4-5  5.5-6  6.5-7.5  8-9  9.5-10.5  11-13.5
US WOMENS  3.5-5  5.5-7  7.5-9  9.5-10.5  11-12  13-14
LENGTH (cm) 23.2cm 24.9cm 26.2cm 28.8cm 30cm  31.2cm

Docpods Kids Size Guide - for Docpods Kids Fit only

  Size SPORTS  SLIMLINE
XXS 12-1  19.5cm 13cm 
XS 2-3 22.4cm  15.3cm 

Docpods Foot Pillow - Trim to Fit

  S L
US MENS  4.5 - 9  9 - 13
US WOMENS  6 - 10  10 - 14
LENGTH (cm) 26.5cm 29.2cm