October 20, 2021

Where’s the pain around waist coming from… the origin?

Lately I’ve been having…I’m going to call it a revelation…that my pain around the waist might be primarily attributed to soreness in the gluteus muscles…in plain language, when people talk about pain in the gluteus: they’re referring to your butt.

According to Wikipedia:

The gluteal muscles, often called glutes are a group of three muscles which make up the gluteal region commonly known as the buttocks: the gluteus maximus, gluteus medius and gluteus minimus.

And, what’s interesting is that while this might seem like a really simple thing to realize…it wasn’t simple for me at all!

My first thought and focus is always going to head towards the lumbar spine and nerves as being the source of pain. I had to burn quite a few brain cells to realize…to wonder…hey, maybe everything with the lumbar spine is just fine but the actual muscles in the butt region are sore/inflamed because of the classes.

And, I think this is the case.

How do you stretch gluteal muscles?

Today, I looked for ways to stretch the gluteal muscles.

And, I came across a couple things that do no put stress on the lumbar region.

Figure 4 method on ground

One is when you stand-up in a figure 4 configuration and then squat down on one leg. This gets a stretch.

The other is similar except you’re sitting down. You could have your back against the wall. Then you stick one leg straight out. The other leg: you put it into the bent part of a 4 and let the foot rest on the knee of the straight leg. So, this is like a seated figure 4 config. This is effective. You can feel it!

And, this is off to a good start because the gluteal pain is less. Already! I’m very happy about this!

October 21, 2021

I’ve been doing the Figure 4 stretch. I did it last night. And, I did it this morning before heading to the gym. And, I do believe that this Figure 4 stretch is actually helping quite a bit.