Gluteal Buttock Stretch

What muscles does the gluteal buttock stretch target?

Gluteals
Upper Hamstrings

How to perform stretch:


Lay flat on the floor
Bend one knee towards chest while the other one remains straight
Pull the bent knee towards the opposite shoulder and your chest

Visual guide to a gluteal bottock stretch done while lying on your back

Anatomy:

Gluteus Maximus is the major extensor muscle of the hip joint. Gluteus Medius is the main muscle providing lateral support to the hip in standing position. Both Gluteus Medius and Minimus abduct the hip and along with Anterior Medius fibers carry out flexion and internal rotation at the hip joint. Posterior Medius fibers, on the other hand, are involved in extension and external rotation of the hip joint.

The Hamstrings comprise of four different muscles: Biceps Femoris- both Long and Short head, Semitendinosus and Semimembranosus. All these muscles cross both hip and knee joint, except for the Short head of Biceps Femoris that covers only the knee joint. The Hamstrings are responsible for knee flexion and hip extension.

Advantages:

This exercise helps to stretch the upper part of Hamstrings as well as the Gluteal muscles in the hip. The posterior side of the hip joint capsule is also stretched.

This very useful preconditioning exercise should be performed before stretching the entire Hamstrings.

It enhances the ease of bending down, and helps with activities such as climbing, kicking etc.

Regular exercise, running and walking makes the Hamstrings short and tight. Most of the low back problems are associated with tight Hamstring muscles.

Regular Range of Movement:

The thigh moves toward the chest while the other leg remains stretched straight on the floor. The leg should remain in contact with the floor at all times.

It involves both flexion and adduction at the hip joint. With a flexed knee, the hip can flex up to a maximum of 120-135 degrees. Adduction at hip joint ranges from 10 to 30 degrees.

When stretching upwards and outwards the hip not only flexes but abducts as well. This combination of movement ranges between 30 to 50 degrees, with a flexed knee.



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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