How Myofascial Release Can Transform Your Hips

March 3, 2025

Do you have tight and restricted hips? Chronic hip pain?

Here's how myofascial release can transform your hips!

One of the primary muscles of the hip is the gluteus medius (glute medius). It is a fan shaped muscles that originates from the gluteal surface of the ilium and inserts into the greater trochanter of the femur.

The glute medius helps with hip abduction and rotation. It also helps stabilize the pelvis and prevent pelvic drop.

When the glute medius builds up fascial adhesions (AKA scar tissue) over time, it can become much less elastic. This loss of elasticity can result in hip tightness, restriction, and or pain.

In today's video, I demonstrate 2 myofascial release techniques that can transform you hips by breaking up the fascial adhesions in your glute medius.

1. Cross friction massage: Stand up against a wall. Place a spikey massage ball on the wall and then rest your glute medius onto the wall. Rotate your glute medius back and forth along the ball for 1-3 minutes.

2. Pin and Stretch: Lay on the ground on your left side (to work your left glute medius). Place the spikey massage ball between your glute medius and the ground. Support yourself with your left elbow. Also use your elbow to gage how much bodyweight you place on the ball. Have your left leg straight. Attach a strap to your left foot. Use your right arm to gently pull the left leg off of the floor and stretch the left glute medius. Hold this for 30 seconds.

Perform these techniques every other day for the next 2-4 weeks.

Give these awesome myofascial release techniques for your hip a try. After you do, let me know how it felt. Have you had hip pain and restriction for a long time? Did you notice some immediate relief? Leave me a comment in the comment section down below. I'd love to hear your thoughts!

Remember, stay young and train hard!