IntroductionWatch the videos in this section to learn the basics about this pose. The videos are narrated and provide a detailed explanation of how to perform it correctly. Don’t be discouraged if you cannot assume the perfect posture when you first begin. Take your time and practice with patience.
DescriptionThis pose focuses on stretching two key gluteal muscles- Gluteus Medius and Gluteus Minimus. It also stretches hip adductors. Gluteal muscles play a key role in back pain. They can refer pain to the lower back area and if they are stiff contribute to more strain on the lower back muscles. Keeping hip adductors flexible is equally important. Tightness in hip adductors is frequently involved in muscle imbalance leading to back pain.Follow these links for more information on how to release trigger points in Gluteus Medius and Gluteus Minimus To minimize the strain on the back muscles, it is recommended to sit on a pillow against the wall as discussed in the section - common problems.Muscles that are being stretchedGluteus MediusGluteus MinimusHip Adductors
Anatomy of the PoseWatch the slide show and videos below to better understand the muscles targeted with this pose. Understanding the basics about the anatomy of the movement will help you orient yourself better when trying to find more information about a particular part of the body that may cause discomfort. Having a basic knowledge of muscle groups is also helpful for having a better conversation with your provider when discussing your health problems. Feel free to pause the video and expand the view for better comprehension.
Common Problems This section covers the most common problems that are encountered during this exercise. Some people have certain anatomical limitations that prevent them from assuming the correct form. Others may have less flexibility when they first try to perform the exercise. There is usually more than one solution on how to work around these common problems. This section will help you find these workarounds. It is important to pay attention to the small details to achieve maximum benefits.
Additional InformationThe following videos dive deeper into some of the problems discussed above.
