Exercises for pear muscle syndrome at home: LFC, relaxation, stretching

Everything is interconnected – there are no small and useless muscles in our body. Therefore, it is necessary to pay attention to every part of the body. This time we will talk about the pear-shaped muscle, which is located deep in the pelvis.

Table of Contents

Why work the pear-shaped muscle?

trainer, kinesiologist, specialist in the biomechanics of couples dancing.

“The pear-shaped muscle is a small muscle deep in the pelvis. It is involved in external rotation, abduction, and extension of the hip joint.”

Completely invisible to the eye, it plays a critical role in maintaining ligament and pelvic function. If the pear muscle is out of balance, it is impossible to achieve a beautiful and healthy pelvis. Poor tone in this area violates the stability of the bones, and in such conditions can not strengthen and grow any other muscle, including the one that gives a taut look and beautiful shapes – gluteal.

If the pear-shaped muscle is weak, the hips turn inward, which is especially frustrating for girls: even the most slender creates the impression of “halife” and sagging buttocks. When this muscle is shortened, there is an incorrect position of the legs, and the buttocks look flat. Therefore, striving for the perfect figure, it is necessary to remember about the “little gray cardinals” – muscles that are not visible, but to keep them in normal tone is necessary.

How to work the pear-shaped muscle? The fact is that it is more often characterized not by weakness, but by shortening. In this case, a person gets not only aesthetic imperfections, but also annoying health problems. When the pear-shaped muscle is shortened, the sciatic nerve is pinched, which leads to weakness of the buttocks and the inability to train them, to tingling, pain in the lower back and pelvis when bending and sitting. Therefore, the most relevant are the techniques that allow you to return it to its normal length, and we will consider exercises to stretch and strengthen the pear-shaped muscle.

How to train the pear-shaped muscle?

Any training should start with a warm-up, perform a small set of exercises that will help activate all the muscles and joints. And then proceed to the exercises and do not forget to carefully monitor the technique of execution.

Gluteal bridge

Technique

Lie down on the mat, the lower back is pressed to the floor. Spread your legs shoulder-width apart, with your feet firmly planted on the floor. Bring your shoulder blades together.
As you inhale, lift the pelvis by the force of the buttocks. At the top point from the shoulder to the knee you can draw a straight line. Hold for five seconds in this position. Do not arch your back.
As you exhale, lower yourself down.

Cat

Technique

Get on all fours, distribute your weight on four supports: knees and elbows/forearms. With your elbows under your shoulders and your knees under your pelvis.
As you inhale, arch your back and straighten your shoulders.
On the exhale, round your back and tuck your pelvis, tensing your glutes.
Alternate movements.

Pull back to the side

Technique

Stand on all fours, distribute the weight on four supports: knees and elbows. In this case, the hands are under the shoulders, and the knees under the pelvis. The back is in a neutral position.
As you inhale, slowly take the leg bent at a 90-degree angle to the side. Try to take it as high as possible, but no further than the parallel of the thigh and the floor. Also control the body, it should not shift when performing.
On exhalation, return to the starting position.
After the required number of repetitions, change sides.

To increase the complexity, you can fix a fitness rubber band on your hips.

Deep squats

Technique

Stand up straight, with your feet shoulder-width apart. Knees point forward, feet parallel to each other.
As you exhale, draw your pelvis back and squat as low as possible. Try to bring your thighs parallel to the floor. You can tilt the body slightly forward.
As you inhale, return to the starting position.

Do not perform the exercise in hyperlordosis, sciatica, hernias, osteoarthritis.

Static

Technique

Lie on your stomach, fix one end of the fitness rubber band on the support and the other on the shin of one leg.
Bend the leg with the fitness rubber band at the knee, pull the foot up. Extend the other leg.
For 15 seconds, press the foot toward your thigh (opposite, or inward), pulling on the rubber band.
Then relax.
Repeat the movement the desired number of times and move to the other side.

Dynamics

Technique

Stand on all fours, distribute the weight on four supports: knees and elbows. At the same time, the hands are under the shoulders, and the knees are under the pelvis. The back is in a neutral position.
Take the leg bent at the knee to the side. Then extend it back.
After again through the side, bring the leg back to the starting position.
After the required number of repetitions perform on the other leg.

If, despite persistent training, pear-shaped muscles do not tone up, and your silhouette does not change – consult a rehabilitologist or kinesiologist. Remember that only a specialist can give a guarantee of benefit in your specific case after conducting functional muscle testing.

How to relax the pear-shaped muscle?

Your body needs not only exertion, but also relaxation. This promotes better recovery, injury prevention and harmonious body development.

Stretching while sitting

Technique

Sit on a chair, straighten your back. Bend one leg at the knee and rest it on the floor. Bend the other leg and place the shin on the thigh of the supporting leg.
Inhale and slowly exhale and lean forward without bending your back. Relax.
Hold the position for up to two minutes. Afterwards, repeat on the other side.

Stretching lying down

Technique

Lie on the mat, bend your legs at the knees and rest them on the floor.
Raise one leg and then place your heel on the thigh of the other leg.
As you exhale, press the heel of the upper leg onto the thigh of the supporting leg and tilt the knee away from you.
Hold the position. Afterward, repeat on the other side.

MFR glutes with a ball

Technique

Sit on the mat, one leg bent and pressed to the floor, the other leg extended. Place your hands behind your back on your forearms.
Raise the body by distributing the weight on the arms and the supporting leg. Place the tennis ball under the buttock of the extended leg.
In this position, roll the gluteal muscle of the outstretched leg back and forth and left and right.
After a few movements, bend the free leg at the knee and place the toe on the thigh of the supporting leg, shifting the position of the gluteus maximus. Repeat the rolling motion.
After the desired number of repetitions, perform on the other leg.

Training is first and foremost taking care of yourself and your body. Do not jeopardize your muscles, carefully follow the technique of execution and do not hesitate to consult a specialist.

If you feel cramping, discomfort or pain when stretching a muscle, or relief does not come, and mobility in the joint does not increase with regular exercise – you have reason to stop exercising and see a doctor for advice.