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Self Massage - Buttocks! The buttocks are one of the most unlikely areas to consider for self massage, and practically one of the hardest to reach, but one of the most important muscle groups for runners - and often missed during massage. They are used extensively in running, but you may find that if you have a painful area that it has been caused by sitting in one position or lifting something awkwardly rather than during exercise. Nevertheless, you can treat it with some of the following techniques. Which muscles The buttock muscles are commonly known as the glutes, there are three pairs of them overlying each other and each with a slightly different function, though all related to posture and stabilisation of the upper body. Underneath these are a number of significant and smaller muscles that are important but difficult to reach because they run behind the abdominal organs and through the pelvis. The largest gluteal muscle, gluteus maximus, is used in standing, walking and running propelling the body forward upon contraction. The other two are involved mainly with positioning of the body, twisting or holding the body in a chosen position. The other internal postural muscles are involved in lifting the legs, turning them outwards, moving the legs in relation to the upper body, generally supporting the body in its diverse movements while often balancing on one leg. There are also a large number of attachments for the leg muscles and muscles of the lower back and abdomen that enter the pelvic area. If you feel pain in this area it can be related to other muscles than those in the immediate area, for example pain in the lower buttock can be related to a problem with your hamstring, the upper attachments of which are on the sitting bone. What to do The purpose of massaging the buttocks, like maintenance massage for the legs is to speed up recovery and improve performance. The idea is to warm the area, to increase the blood flow, to disperse any knots in the muscle tissue and remove waste products. There are also a number of specific movements that you can use yourself to release the deeper muscles that cannot be reached by massage. Including the buttock and abdominal areas in your warm up stretches can prevent problems in this area. And if your job means that you sit for long periods stretching while at work is probably more important. | ||
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CATHERINE HOLLAND Tel: 0701 7415310 Email: catherine@catherineholland.co.uk | |
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