A TENNIS BALL IS ALL THAT IS NEEDED. SHONA VERTUE, DAVID BECKHAM’S YOGA INSTRUCTOR, SHARE WITH US HER EIGHT-STEP SEQUENCE TO RID OFF KNOTS IN BUTTOCKS.
What are knots in buttocks?
Most of you have heard of the word “knot,” and if you’ve ever had a massage, you’ve probably felt the discomfort that comes with knots. Consider the muscles to be a tangle of tiny cords. Overuse of these ropes often results in the formation of a knot. These knots, also known as “trigger points,” can limit mobility and blood flow, resulting in more pain and abnormal movement patterns. In the case of knots in buttocks, the severity of pain is much higher.
These trigger points can cause both local and referred pain (felt elsewhere within the body). If you don’t understand what I’m talking about, have a buddy pinch the top of your shoulders (also known as the trapezius); the pain will always extend up into the head, even behind the eye. Alternatively, place an elbow in your gluteus medius (a true friend would always be able to get close to your ass); you may feel a sharp pain in the butt, but it could also refer downwards into the leg or into your back.
When you have this knot-like tension in your body, you will always feel compelled to stretch it out. Consider attempting to untangle a knot in a rope by stretching and pulling at both ends. It won’t solve the problem, and in reality, it could make it worse. This means the stress can’t be stretched any further. These trigger points can’t be stretched into independence, except in the most versatile individual you meet. You’ll soon discover how movement is expected to feel after a series of weekly self-myofascial and trigger point release sessions (kind of like giving yourself a massage). These exercises will strengthen your ability to move through workouts by allowing you to sit deeper in squats, lunges, and dead lifts, allowing you to hypertrophy more effectively and break free from knots in buttocks
Steps to get knot-free buttocks
This sequence will assist you in locating the knots in your body that are impeding your ability to move efficiently. Using a mobility ball, press into some of the hard tissue that develops in and around the knots. It’ll hurt at first, but keep pushing because you need to loosen up to maximise versatility. For each body part, take at least five breaths.
Feet
Apply firm pressure to one foot on a tennis or mobility racket. Over the ball, roll the foot forwards and backwards, holding over areas of tension.
Gluteus Medius and piriformis
Place your feet flat on the floor, hip distance apart, from a seated posture. For added support, place your hands on the floor behind you. Raise your hips and put the ball on the gluteus medius or piriformis muscles (as pictured). Placing your left foot on top of your right knee is a good way to start. Monitor the amount of weight you put on the ball with your hands and feet. From the inside to the outside of the glute, roll the ball.
Erectors
Lie on your back and lift it slightly so that you can place the ball under it (as pictured). Keep one knee bent so that you can take some of the pressure of your body in the leg, rather than putting all of it into the ball. Rather than rolling over the ball, let yourself place pressure on the tight and painful areas, moving the ball with your hand to change pressure points.
Rhomboids
Place the ball on the floor and move your back onto it, allowing the ball to sit on the muscle in between the shoulder blades.
Keep the knees bent to maintain stability, and gently rock your body up and down over the ball.
Infraspinatus
It’s best to find this trigger point from a seated position.
Sit up and use your left arm to reach around to grab hold of your right shoulder. Run your fingertips along the scapula spine (the first bony part that you can feel sticking out of your shoulder blade). The ball will be placed right under this spot. Grab the ball and place it under the scapula spine, slowly coming to lie down on your side, so that your body ends up on top of the ball. Gently rock up and down to find the tension.
Levator scapulae
Standing close to a wall, place the ball on the levator scapulae (as pictured). Move your body up against the wall and use your legs to press your levator scapulae into the wall. Roll up and down without rolling on the spine.
Trapezius
Standing close to a wall, place the ball on the trapezius (as pictured). Move your body up against the wall (you will need to be slightly side on and use your legs to press your trapezius into the wall). Gently roll along the trapezius.
Pectoralis minor
Place the ball on the chest, close to the shoulder. Place the palms over the ball with your elbows bent out to the side. Inhale here, and as you exhale apply pressure to the ball – moving your elbows up and down to create gentle movement in the ball.
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