Miscellaneous Exercises

Gluteus Maximus (Glute) Strain Stretches & Exercises

A gluteus maximus strain, or glute strain, can come from lifting too much with squats or even deadlifts. Your gluteus maximus muscles, also known as glutes, play a big role in the movement of our lower body. Here are some gluteal strain treatments with stretches and exercises.

Starting off with a knee to chest stretch is a great way to relieve glute pain. Stretching the glutes helps the healing process. Another great stretch for your glutes tightness is the figure four stretch. This is also a great stretch if you have sciatic pain or piriformis tightness.

Strengthening glutes is also very important to help heal a glute strain. A simple exercise you can do lying down, sitting, or standing is butt or glute squeezes. Also leg extensions on your stomach or in prone, do a great job of glute strengthening. You can do them with your leg straight as well as your knee bent.

A standing four way hip exercise is great for hip strengthening and hip stability. These also help strengthen the back, knees, and ankles.

The last exercise is a lunge. It does an excellent job of glute strengthening, hamstring strengthening, quad strengthening, and hip and knee strengthening in general.

Related Videos:

Dead Butt Syndrome

Gluteus Maximus Exercises

Dead Butt Syndrome, aka Gluteal Amnesia

Dead butt syndrome, or gluteal amnesia may sound funny, but, it's a real thing. It can happen to people who sit a lot, but also to athletes and weekend warriors. Dead butt syndrome can lead to back pain, hip pain, knee pain, and even ankle pain.

Dead butt syndrome develops when the gluteus medius muscle doesn’t fire correctly. This is one of the three main muscles in the butt, so if it’s not working properly, it can cause a lot of problems because the gluteus medius helps stabilize the pelvis and helps us walk correctly.

Here are some exercises that focus on the gluteus medius and the pelvic area in general.

The first exercise is a clamshell exercise. This is a great way to strengthen the gluteus medius and maximus as well as strengthening the hip in general.

The next exercise is a sidelying hip abduction exercise. This is not only great for the gluteus medius, it’s also great for the IT band and strengthening the knee.

Then you will do a horse kick, or I like to call a sidelying bicycle. This really helps stabilize the hip and work the muscles.

The last one lying down is a side plank with a hip drop. This is not only great for your hips, but it’s also great for your core as well.

Now standing on a step, you will do a hip hike. This helps prevent the hip from dropping when walking, which is a sign of a weak gluteus medius.

The last one is a single leg squat with an opposite side reach. This one can be tough, but it will strengthen your gluts, hamstrings, quad muscles, and all those small stabilizer muscles around the hips.

Related Videos:

Butt Exercises

Hamstring Stretches

TMJ Pain Relief with Simple Stretches & Exercises

TMJ pain relief can often come from simple jaw stretches and exercises that work the temporomandibular joint. The jaw joint and surrounding facial muscles that control chewing and moving the jaw are often involved. Clicking, popping, pain, and deviations in the movements of the joint are common symptoms. Stretching the TMJ and strengthening the muscles around the joint are just as important as any other part of your body. These simple stretches and exercises should help.

Start off with placing your hand under your thigh to keep your shoulder down, then side bend your head to the opposite side and gently put pressure with your other hand to get a stretch through your trapezius muscles. Hold these for 30 seconds and perform 3 times on each side.

Next you will do some gentle active range of motion stretches. Turn your head from side to side like you are looking over your shoulder. This is neck rotation. Now bring your chin to your chest and then looking up towards the ceiling. This is neck flexion and extension. These should not be painful, and if you feel any dizziness looking up, hold off on that one. Do each way five times.

Now you will massage some of the muscles that become tight when you have TMJ dysfunction. Start with the Masseter muscles. Place your middle three fingers on each side of your jaw. The muscle is in the space below your upper jaw bone. These muscles help you chew. Put some pressure inward and push upward. You can do this for 1-2 minutes.

Then you will move to your temporalis muscles that sit over your temples. These muscles get very tight when you have stress. Place your fingers over the area, and make circular motions. You can do ten one way, and then reverse it and do ten the other way.

The final exercises are isometric exercises. This means you are pushing, but not moving the muscles. You are activating them, but your jaw should not actually move. You want to keep your jaw in alignment, and have your mouth slightly open so your teeth are not touching.

First, hold your mouth slightly open and aligned. Then, with your palm, push your jaw upward. You should feel a stretch on your TMJ.

Next, push down on your bottom teeth with your fingers, and push up with your jaw. Try to keep your jaw in one place, and don't bite down.

Finally, take your palm and slowly push on one side of your jaw. The pressure is on your chin. Push back with your jaw, but make sure your teeth are aligned. Start off gently, and if there is no pain, push a little harder. Do both sides; this will increase the strength and control of the joint.

Hold these for about 5 seconds each, and build your time up to 30 seconds, doing 3-5 each.

Using Far Infrared Heat for Pain Relief

Sponsored Content: This video represents Doctor Jo’s honest opinions. Thank you to Thermotex for sponsoring this video and providing Doctor Jo with a free Thermotex Platinum to review. If you purchase the product with the discount code below, Doctor Jo will receive a commission.

Click here to purchase the Thermotex Platinum and use discount code DOCTORJOX to get $30 off, plus FREE shipping! Discount offer is only valid through 9/30/17, so don't wait!

Far infrared heat therapy is more effective than regular heat therapy because of far infrared's ability to penetrate deeper into the muscles of the body. The Thermotex Platinum is a therapeutic device that features this far infrared heat.

The Thermotex Platinum is a highly versatile far infrared therapeutic device. It has 3 heat inserts, to easily mold and adapt to almost any body part including the upper and lower back, shoulder, hamstrings, abdomen, arms, legs, and feet.

It's also great for providing relief from:

  • Muscle pain and stiffness
  • Joint pain associated with arthritis
  • Muscle spasms
  • Sprains & strains
  • Inflammation

After just 20 minutes of use, the Thermotex Platinum's infrared wavelengths penetrate up to 2.36 inches into the applied area. This results in an increase in blood flow, which can help enhance healing and pain relief.

Related Videos:

5 Ways to Relieve Peripheral Neuropathy Foot Pain & Other Foot Ailments

5 Ways to Relieve Wrist Pain

Vertigo Treatment for BPPV with Brandt-Daroff Exercises

BPPV, or Benign Paroxysmal Positional Vertigo, can literally stop you in your tracks. Hopefully this vertigo treatment with Brandt Daroff exercises will help. But as always, make sure you are properly diagnosed because the symptoms can be coming from something more serious and dangerous.

Exercises for BPPV will often increase your symptoms, and sometimes make you sick. However, each time you do them, the symptoms should decrease. Make sure you have a bucket just in case you get sick, and don’t plan on going anywhere right after you do these exercises just in case they make you feel a little worse.

These exercises are called Brandt-Daroff exercises. Start in an upright, seated position. Then move into a lying position on one side with your nose pointed up at about a 45-degree angle. Stay in this position for about 30 seconds (or until the vertigo subsides, whichever is longer). Then move back to the seated position and stay for 30 seconds. Repeat on the other side. This should be done 5 times on each side, 2 times a day holding each position for 30 seconds. It is recommended to do these for at least two weeks even if your symptoms go away before then.

Related Videos:

Vertigo Treatment with Simple Exercises (BPPV)

Vertigo Treatment with Gaze Stabilization Exercises

Pages

Subscribe on YouTubeQuick Tip:

Never miss another Ask Doctor Jo video. Click here to Subscribe to my YouTube Channel!



 


DISCLAIMER: The videos, posts and comments contained on this website are not medical advice or a treatment plan and are intended for general education and demonstration purposes only. They should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this website to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained on this website. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this website’s content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this website is at your sole risk. 

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program.