The gluteus medius is a *major* player when it comes to hip and low back health. Let's give this superstar muscle some TLC!

Hey there, Reader!

🌟 Happy Monday, friends! 🌟

… and welcome to another edition of our ongoing mini-series, Mobility Monday! We figured we could make the transition into the week a little sweeter by sharing ✨FREE✨ movement and mobility sequences and techniques with you all.
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Today’s mobility exercise is a myofascial release technique for the outer hip, specifically the gluteus medius muscle. The glute med is kind of a ”superstar” muscle: it’s the main lateral stabilizer of your pelvis, supports the function of the lower back in a major way, and contributes to overall lower body coordination. It's also a crucial component of fall prevention since it helps to coordinate and support balance in a single-leg stance, including during simple tasks like walking.
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The gluteus medius is commonly quite weak in many of us: due to its position and job, it gets worked during side-to-side actions (think tennis, soccer, and pickleball) so unless you actively include those movements in your routine, the glute med might be a little deficient! A weak muscle is a tight and cranky muscle, and the glute med is no exception. Since dysfunction here can lead to hip pain, lower back discomfort, knee and ankle problems, and even postural issues, it’s well worth it to give your glute med some TLC.

​Give this technique a try and let us know how this goes for you! At just 6 minutes long, this quick release will bring some ease to a very common tension spot, and you just need a tennis ball or myofascial ball, and a bit of wall space. If you do notice some tenderness, that’s a good sign to incorporate regular care, including both passive mobility AND active strengthening. You can follow along with this week's video below:

(** Please note that not every movement is suitable for all bodies. Please listen to your body and defer to your medical provider if you have any concerns, injuries, or conditions that affect your movement, or are unsure if a particular movement is safe for you! **)

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We’ll be back next Monday with a new video for you 😉 In the meantime, feel free to reach out with requests for particular mobility or mindfulness sequences - we're here to help! Have a great week, friends!

Let's move better, together.​
Jenni// Kaari Head Coach

P.S. The gluteus medius plays a major role in balance and fall prevention, making it a crucial component of our independence and safety as we age. Since a shocking 1 in 3 women over the age of 50 has low bone density, maintaining good balance (and strength in muscles like the gluteus medius) is just good common sense fracture risk prevention!
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Luckily, developing better balance is just one of the fracture risk prevention angles our Strength Training & Yoga for Osteoporosis program covers! Do you have bone density questions, or just want more information about the program? Join us for our Meet the Experts virtual coffee chat on February 12th!

​Hop on at 4:30 pm Eastern Time on ​2/12 to meet our osteo team and have your questions answered, directly by the experts. We'll be joined by Program Director, NASM-Certified Personal Trainer and Yoga Medicine Therapeutic Specialist ​Michaela Smith​, Osteoporosis Coach and Strength & Conditioning specialist ​Ken Rhodes​ and Kaari Coach Karin Weinstein. Grab a cup of tea or coffee, and we hope to see you online!

Want to add this to your calendar? Info below: ​
​Meet The Experts office hour: February 12th, 4:30 pm Eastern Time
Zoom link: https://us06web.zoom.us/j/89455072042?pwd=ZMKMT6VWawBJas4VsbMx9nhQqmZSKW.1​​
​Password: 379189