[Stretch Series] ~Practical Edition~ 4. Firm Butt Engine: Gluteus Maximus (2-3 minutes)

Hello. I am Kentaro Mikami, a 'Cyclist Seitai Lymph Therapist' who provides care for both the body and mind through lymphatic detox, chiropractic, and beauty techniques. I aim to balance the three pillars of 'structure,' 'nutrition,' and 'spirit' to extend healthy life expectancy and create a world where living a long, healthy life and passing away peacefully is the norm in this 100-year life era.

This is the 'Stretch Series,' where I share self-care stretches for office workers and remote workers who spend most of their time at a desk.

💪Stretches from previous sessions
- 1. Body's core inner muscle: Iliopsoas (1 minute)
- 2. Front thigh brake: Quadriceps group (2-3 minutes)
- 3. Back thigh accelerator: Hamstrings (1 minute to 1 minute 30 seconds)

💪Firm Butt Engine, Gluteus 1: Gluteus Maximus (2-3 minutes)
This is the 'center of the engine,' boasting the largest and strongest power in the human body. Stretching and loosening the buttocks improves not only the lower body but also the 'coordination' with the upper body. Since it tends to get stiff when you are sitting still, it is good to stand up frequently and move it even a little.

Let's start stretching right away!

(Posture: Lying on your back)
Following the hamstrings, we will continue to stretch the buttocks.
Once you finish the hamstrings, lie on your back.

*There is a seated version, but since this stretch series is intended to be done thoroughly on a futon or similar surface at the end of the day, I will teach you the supine version.

(How to stretch)
1. After lying on your back, stand both knees up.

2. Place your right ankle on top of your left knee (forming a crossed-leg shape: the buttock on the side of the crossed leg will be stretched). Depending on the length of your legs, bend your right knee to about 90 degrees.
3. While keeping your right leg crossed, pull your left leg toward your abdomen. Support the pull by passing both arms through to the back of your left thigh. It feels like passing your left arm from the outside and your right arm through the gap between your legs.
4. Once you have pulled it in sufficiently, add one more trick. If you switch your left hand to hold near the right heel and pull it toward you, the stretch will be even more effective. Ideally, your calf (lower leg) should be parallel to your torso.
5. When you feel the entire buttock, especially around the femur to the hip joint (greater trochanter), stretching tightly, hold it.

Perform the movements of 2-5 for 3 sets each, alternating legs.
Gradually increase the pull of the leg with each set.
Right 1st set: 20-30 seconds
Left 1st set: 20-30 seconds
Right 2nd set: 20-30 seconds (pull the thigh slightly stronger than the 1st set)
Left 2nd set: 20-30 seconds (pull the thigh slightly stronger than the 1st set)
Right 3rd set: 20-30 seconds (pull the thigh slightly stronger than the 2nd set)
Left 3rd set: 20-30 seconds (pull the thigh slightly stronger than the 2nd set)

⚠️Points (The timing for stretching is here)
- When you are not used to it, you will put strength into the leg you are pulling and both hands, but once you get used to it, use the strength of the leg you are pulling effectively, and let your hands play the role of fine-tuning the intensity of the stretch.
- At first, the calf (lower leg) of the leg you are pulling will also be tense, but once you get used to it, try to do it in a relaxed state where it hangs loosely.
- If your buttocks are stiff or you are not used to the movement, you may lift your face and put tension on your neck.
Do not lift your face; keep your head on the pillow or floor.
- As a weakness of self-stretching, it is unavoidable that parts other than the one being stretched will tense up, but try to perform it while keeping parts unrelated to the stretch as relaxed as possible.
- If your gluteus maximus is too stiff or you have a protruding belly, you may not be able to reach with both hands even if you cross your legs. In that case, I can only say 'please do your best...' (sorry). In that case, you will likely have to pull with just your legs. Also, the seated version is the same in terms of method, just with a different orientation, so please try it while sitting in a chair.
- Please hold without shaking your body.
- Be conscious of your breathing. 1 set is inhaling through the nose for 3 seconds and exhaling through the mouth for 7 seconds x 2-3 times.

💡The amazing thing about this stretch
Countermeasures for lower back pain and sciatica
: When the gluteus maximus becomes stiff, it compresses the sciatic nerve that runs just below it, or locks the movement of the pelvis, placing excessive burden on the lower back. Many people say their 'lower back felt lighter' after loosening this area.

Hip-up and beauty of posture
: The gluteus maximus supports the pelvis from behind. By maintaining flexibility through stretching, the buttock muscles function correctly, preventing sagging buttocks and creating a straight standing posture.

Increased energy efficiency for walking and running
: The gluteus maximus is the main player in kicking off the ground. When this is soft, each step becomes powerful, and you will be able to walk without getting tired easily.

Reduction of burden on knees and ankles
: There are many cases where the knees and ankles are forced to compensate for the lack of movement in the hip joint (gluteus maximus). It is not rare for knee pain to disappear once the buttocks start moving.

🔍Main muscles targeted
The 'buttocks' are layered, and the gluteus maximus and surrounding muscles work as a team.
Gluteus Maximus: The largest single muscle covering the surface of the buttocks. It is essential for upright bipedal walking, such as pulling the hip joint backward and rotating it outward.

Gluteus Medius: Located on the side (upper part) of the gluteus maximus, it plays the role of keeping the pelvis level. It is an important muscle that suppresses wobbling while walking.

Piriformis: One of the deep lateral rotator muscles located deep inside the gluteus maximus. When this becomes stiff, it easily compresses the sciatic nerve, so care through stretching is important. Stretching the piriformis is omitted in this article. If you are interested, please search for it online.

💪5 types for the lower body, will you be energetic every day if you make it a nightly routine!?
Following 1. Iliopsoas, 2. Quadriceps group, and 3. Hamstrings, this time is 4. Gluteus Maximus.
Once you can continue up to the next 5. Gluteus Medius, you will be able to spend almost every day feeling somewhat energetic (probably, this is just my personal feeling! Excluding injuries and illnesses, etc.).

If the lower body muscles, which account for more than 60% of the whole body, are loosened, the upper body will also become much easier.

Loosening the lower body is the first priority.

Although it can be difficult depending on your environment, it would be ideal if you could lie down during your lunch break, for example, and do one set of stretches to reset the muscles that stiffened up during the morning.

By the way, while stretching your upper body is also important, the barrier to doing so is lower compared to the lower body.

It is easy to do, and as long as you are mindful of your surroundings, you can do it anytime, anywhere.

Also, there are tips for making it a habit, which I will share in another Note!

Once you incorporate it into your routine, like brushing your teeth before going to bed at night, you've got it made.

For me, it has become a routine to naturally stretch once I get into bed every night.
Bed (sleeping habit) + stretching (stretching before sleep has become a set).

Next time, we will stretch the gluteus medius, the balancer for the trunk and pelvis!
See you then!