How to Fix Tight Glutes FOR GOOD

Dr. Rowe shows how to get quick and long-lasting relief for tight, achy glutes.
A common cause of painful glutes (aka buttocks or butt) is because of tightness and weakness that builds over time, causing inflammation and strain. This may lead to pain in the lower back, hips, and thighs.
To make getting relief easy, we're going to lengthen and strengthen these muscles in a very easy to follow step-by-step guide.
All of these exercises can be done at home, and may give gluteal muscle pain relief within 30 seconds.
Watch now and relieve tight, painful glutes at home!
Link to ball: amzn.to/4a4NLuE
Chapters:
0:00 Intro
1:22 Muscle Warm-up (and Release)
4:32 Strengthening Exercise 1
7:28 Strengthening Exercise 2
10:04 Stretching Exercise
***************************
Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineC...
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / drmichaelrowe
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
USE OF THIS CONTENT IS AT YOUR OWN RISK.
AFFILIATE DISCLAIMER -
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#glutes #hippain #hippainrelief

[@DrRowe]

👉 If the exercises helped you, please support us by giving this video a like and leaving a comment below. 👉 Have a suggestion for a future video? Please leave it below! Link to ball: amzn.to/4a4NLuE

[@mcbella7769]

what exercise to do for lumbar part

[@chrispatton1954]

I’m 66,had a partial knee replacement 3yrs ago,,healed great, but became sedentary,,also took a statin for a few months,, made my muscles so week had to pull myself up stairs,,stopped taking them,! Started having piriformis pain,,6mths ago,,then siaticia,,can hardly walk,,hips very week, tried PT, back MRI showed bulging discs,,had shot in back 3 weeks ago,, no relief! At my wits end,, now wants to give me 2 more shots, only relief is laying or sitting in recliner

[@Li-ft5nt]

Hello, doctor, I'm also a rehabilitation therapist in China. I like the content of your videos very much. There are very few rehabilitation videos you publish in China, but with people's attention to their own health, I think people will become more and more interested in this kind of video. I want to ask if you can publish your videos on some short video platforms in China. If you have any suggestions, you can raise it,thank you.

[@insiagorawala]

im 16,and im having PIVD ,and im on physiotherapy for past 2 months,no doubt the pain has reduced but there is discomfort in some postures ,i cant sit with straighened legs,and slightest jerk cause pain in my glutes and lower back

[@kroppsomvandling]

If you havent done one, a video on how to fix a hipshift problem during squats and so on. Wich stems from one side being weaker wich gives trouble in the other side being more stiff.

[@kathypeters9652]

As a Massage Therapist i have used your videos with my clients. Thanks!

[@DrRowe]

THANK YOU so much for supporting the channel. I really appreciate you sharing the videos too! - Dr. Rowe -

[@trystankirkley5829]

I can’t say thank you enough. I just had an injury at work where I originally thought it was low back pain due to the stiffness but realized it was my glutes were so tight I couldn’t walk. These exercises helped so much

[@hollydawn07]

I swear every time I have a tight muscle or pain anywhere after running or going to the gym, I come to this channel first and I’m always nearly in tears with how fast I feel relief doing these stretches. 😭❤️

[@shavonjones9831]

Wow a couple of weeks ago i started waking up feeling ok but as soon as i got out of bed i felt my right buttock feel so tight i would cry...i did these exercises today i it has helped..i hope that the knot of pain that i have felt every morning stops....you are improving my quality of life and thankyou so very much!!

[@DrRowe]

Great to hear that!

[@PaniniHead3]

Same hope you got better 😢

[@kathrynventers9426]

I feel more stretching and working of my glutes with these exercises than I have ever felt with other exercises. I love the way you show the exact way to do them also. Great video. Thank you

[@DrRowe]

Thanks for watching!

[@gusmatsoukas1007]

This guy is a magician. I feel much better after 2 days of doing his routines. Thank you

[@jimmyalsaxo]

You always come up with the perfect video for my current muscle pain. Thanks a lot, it is very helpful.

[@DrRowe]

Hope these exercises help you!

[@vasiliageronimos122]

Perfect way to stretch out the top of my hip that I had strained weeks ago. I absolutely love the pictures depicting the location of the pain targeted by the stretches. Thank you!

[@DrRowe]

Thanks for watching!

[@maxfight1260]

I have been doing the exercises from the video for two days and the pain is almost gone amazing videos stay alive and healthy 👏🏻

[@davidharrison3074]

Thank you so very much Dr Rowe. I've been doing so many of your stretches and exercises two to three times a day for a long time and I am glad to say that as I was doing physical therapy, my therapist couldn't believe how much quicker I was improving. A quick look at what I deal with is issues from S1-L6 to L8 ( like the snake river) and two years ago a Dr wanted to put two 10" rods in my back. Nope. I increased my yoga and many other stretches along with almost all of yours. I walk every day from 3-12 miles at our local park as a volunteer. I'll never quit either. Focusing on knowing my body especially after a full stroke with paralysis of the right side at 49 and two mild ones since and 15 surgeries of different things even three screws and two pins in one shoulder but with No restrictions because I do what I need to do and enjoy every minute. Like you said in many videos, doing things every day helps and I don't look at it as therapy but a better quality of life. I recently found a fantastic massage therapy location and one wonderful therapist who deals with trigger points, piriformis, sciatica and much more. He has given me exercises as well. So the best part of this is between what I've learned in my life and understand your own body, great therapist and of course everything you share, which is right on target. Always listening to your body is 100% of the key. I could go on about my journey and most people would never know what issues I have and work around that. It's amazing how the muscles in this area are all connected to help one thing work better for the other and if you keep them strong it can prevent much more. Thank you again for your whole hearted gift you have to share. I'll continue to follow and share with others. Finally someone I can relate to with my health. Please continue to do what you do and thank you again for helping me become a better me. "Someone else can't fix things unless you you are willing to do for yourself. You get what you put into it and a strong attitude will change your life" Thank you again Dr Rowe 🙏🏻👌🏻

[@ZwhoHeBe929]

After over a week in pain you just aved me 4 hours of my Saturday with my family and 100 dollar copay in the ER. Thank you!

[@nuriacopp3970]

You are amazing! You are the only one who addresses issues in a very specific way! Thank you

[@lilianagodinez9424]

I haven’t even been able to flip in bed, and thanks to these stretches I feel so much better.

[@DrRowe]

Great to hear!

[@robinwinkler9681]

This is my issue!! I lay on one side but when I go to flip I am in so much pain and have to sit up to turn!!

[@georgepanteli6148]

Thank you very much!! I have been carrying this pain for six months now , even the first day doing those exercises and I feel very relief.

[@DrRowe]

Glad you’re getting relief!

[@eurosonly]

I feel like I've learned at least a few month's worth of information just within this video from you. I never get this level of detail and knowledge from any PTs in town. I'm so thankful that skilled individuals out there post their knowledge on here for us to consume.

[@ashleyharris3524]

You have to heal your body. Everything the PT show me I already knew & been doing at home prior cause we can’t put our health in the hands of another. It’s 2024 & no excuse we have resoursss & access to everything medical information we need on our phones. I do all of these exercises from just finding my own ways to massage my muscles or stretch them. I even showed my PT what ppl in my condition need to do cause they just google . You can tell where the pain is & they look up exercises . They don’t even know it off top their heads.

[@Ydnew51]

U get me every time. I struggle with this. Daily I feel so much tension I can’t seem to relax my glutes 😢😢😢 thanks for the tips 😅

[@DrRowe]

Hope these help!

[@farahsiddiqui7380]

One of the best channel on KZbin. Please make videos on foot pain around ankle,toes n up on the foot. I have got a pain because of the shoes n not leaving. Thanks for sharing wonderful information. Thanks and may God bless you am

[@karinaemelie1665]

Agree too

[@DrRowe]

Check out: kzbin.info/www/bejne/hV6pYWiNrb96rKc and kzbin.info/www/bejne/jmPPm6qJnKetmKs

[@janetaro]

Very helpful! Especially the stretches. I teach a senior class and we do the seated figure four stretch at the end. Now I know how to help students get into this position and also how to expand the stretch. Thank you so much.

[@DrRowe]

Glad it was helpful!

[@m.s3377]

Omg I have this problem for 3 months and my Doctor only give me pain killers wow thank you 🙏 I’m blessed to found your videos 👏👏👏👏👏👏🙏🇬🇧

[@naruto-r7f1c]

damn i thought that i have sprained my hamstring or something at first but now i realize that i just had tight glutes.

[@dewaldjacobs86]

I may have same thing

[@hassanragbi6156]

I've been having glutes pain since 2019. Sometimes the pain get so bad that i have to take pain killers. I live in Europe and no doctor was able to help me. With your videos it's starting to get better but unfortunately it's not going away. Thank you for the help

[@Zwantceeto]

Find an osteopath. Doctors had me waste so much time and money, they don't know about SI.

[@ziadmohammed7076]

I have the same problem did you found a solution

[@hassanragbi6156]

@@ziadmohammed7076 no stretching or any kind of physiotherapy helped only thing that helped is painkillers the problem just disappeared after a while but I had to take painkillers until the pain gone away

[@indral8598]

I appreciate your videos so much! As a runner, I always seem to have tight glutes,hamstrings,etc and your exercises are the only ones that I have found useful!

[@daniel77738]

I’d rather run five miles than this stretch, but the results are amazing!!!! Thank you!!

[@ellydias1315]

Thanks so much for this video. The one with the ball was game changer. I have tight glutes but somehow it felt like i had weak back and also noticed that i can relax my glutes now. ❤

[@kcole83080]

Up until recently I have been trying to heal my back, hip, knee pain with pills both pain and suppliments. Bi-Flex etc. nothing is working. Just maybe I can exercise it out. i do seem to be getting some relief from these excercises. I am 75 so I know I can't expect miracles but I am also tenacious

[@Dasha080]

Thank you so much for this excellent explanation. As a university student, I have been spending way too much time sat down. I developed hip/glute pain that has not stopped ever since. I am going to make sure I introduce these stretches and exercises in my daily routine. ❤

[@MarlenePalumbo]

This really helped with my hip pain in just the first try.. I will be doing this every day now for my hip pain.

[@daisyfreedman5131]

This is so thorough and easy to follow. THANK YOU🤩

[@DrRowe]

Glad it was helpful!

[@darleneshepard3883]

Dr. Rowe, I have been suffering from Sciatica with this for several weeks now and your videos have helped me tremendously. I live in California and I have arthritis and had two hip replacements about twenty years ago now with the recent rains I have been in so much pain. I've had weakness and numbness and tingling in my left leg. My right side is now hurting me too.

[@ashleyharris3524]

Try years. Have your pain gotten better?

[@justinespinosa1962]

I am so happy I found this channel. You are a lifesaver!!!! Thank you soo much!!!

[@DrRowe]

Glad you found it too, and thanks for watching!

[@lindseyhendrix2405]

Whew! That heel walk out one hit everything I was needing and then some! Thanks Dr. , adding to a playlist for future use! 🤙🏽 much appreciation to you from Texas.

[@DrRowe]

Glad it's helping, and thanks for watching!

[@PoxyBear]

Thank you! I'm dealing with muscle and joint pain side effects from immunotherapy. The last exercise gets the biggest activation.

[@bailey309]

Strengthening Exercise1 cured my back / glute pain immediately. Thank you so much for your advice.

[@DrRowe]

Great to hear!

[@georgettesmith0902]

Thanks for these exercises... Help alleviate the pain in my glutes.

[@DrRowe]

Great to hear that!

[@cherylfenton5390]

This was good Doc....I'm going to keep doing these....it felt real good in the hips & butt....thanks

[@DrRowe]

Thanks for watching!

[@corinneyeager]

Going to HAVE TO learn how to send these sessions to a DVD or a laptop ‼️ Thanks for the information. ❣️🥳🎉🙏🙏🙏🙏

[@DrRowe]

Thanks for watching!

[@256k_]

You are amazing. So far today 2 different areas that have been giving me trouble for days have been improved thanks to your advice. And my god I never realized how weak my lower back/ glutes/hammies are until I did those exercises and I actually exercise fairly regularly but I guess not those muscle groups!

[@karenbullard1523]

I did these exercises the day before yesterday and today and I definitely feel this stretch in my glutes!! The exercises seem to be helping. We'll see how I feel in a couple of weeks. Thanks so much for the videos!

[@Mr.Mirage_YT]

Update

[@nataliepopple6180]

Thanks for these stretches. I found them very helpful. Is there a written version anywhere?

[@francisrio3949]

Hello doc,first of all i wanna to thank you very much for your informative videos, all that procedure i do it all and now i am doing well.thanks a lot greatings from Philippines tagaytay city...

[@DrRowe]

Hello and thanks for watching!

[@bh9262]

We love St Joseph. We visit every summer!

[@DrRowe]

Wonderful!

[@Mindset.Cinematics]

Just did the call one and boy did it help! Thank you so much my good sir!

[@llibr6791]

I love these sets for my behind. I will let you know how it went. Thanks 👍

[@DrRowe]

Hope the exercises work, and please give us an update soon.

[@karincooper7942]

Thank you for being so clear on how to do these exercises. My glutes ache a lot…not sure if it is overuse or weakness or both.😆

[@DrRowe]

Hope the exercises help you!

[@pbiz9576]

I'm in the same boat. I'm able to get full hip extension with the hip bridge (both with and without a band). So not sure if my glute issue is due to weakness or excessive tightness.🤷‍♀️ Not sure how to distinguish between the two.

[@suem.3651]

Ok, so how do you know whether upper glute max knots and pain are being caused by the SI joint? If so, are these exercises bad to do? This video is a life-saver! Thanks for your very original and practical tips!

[@jennaboychi4997]

Yes I need to know this as well!!

[@sands1238]

Thank you so much! I think these exercises will help a lot.

[@The51stStateCanada]

I bought the ball. Thanks!

[@pbiz9576]

Very clear and concise exercise and stretching descriptions and demonstrations. Thanks so much for your video. I wish you were local so that I could become a client/patient.

[@SEUQRAM55]

This gave me immediate relief thanks!

[@Hazeymangoxx]

I have tried and it absolutely works thank u superman lol 🔥

[@DrRowe]

Thanks for watching!

[@joblogs542]

I am 55 should of had a full hip replacement last year but because I have blood cloths on both lungs I was told high risk so got more pain but I have just done your exercise and will continue to not messing I feel a lot more less pain in 1 exercise plus I have had no more corterstestone injection s but will see my doctor again for morei have not been able to see my doctor for 121 annoying but thanks

[@gerrels]

This really helped me! Thank you for all your advice! I do all my PT with you now!

[@raymondjiang3978]

I’ve had lower back pain from tight glutes since 2015 and could never find a video that shows me how to fix it

[@chris01479]

If you do seated stretch with your leg cross over and lean your back over with back straight you will feel the stretch of your glutes.

[@favestacio]

You're a blessing Dr.

[@DrRowe]

Thanks for watching!

[@samfayyad]

Amazing video! Lots of help! Instant relief. Thank you

[@DrRowe]

Glad it helped!

[@mwlesq]

Fabulous and well delivered explanations

[@DrRowe]

Thanks for watching!

[@dimitriosstefanis9396]

Excelent video. It is what i needed.! Thanks for sharing and for your precious time! Greetings from Mayorca Spain

[@DrRowe]

Hello and thanks for watching!

[@Maindev1994]

Este men es super pro sus videos siempre me quitan el dolor 💯💯💯💯

[@whoiamagain]

Hey Doc. Love your video I learn a lot from them thanks for making this good content ❤️👍🏻

[@DrRowe]

Glad to hear that, and thanks for watching!

[@crisccan]

Thank you Dr. Rowe

[@DrRowe]

Thanks again for watching!

[@BarrierIsland]

Thank you, sitting in the chair and crossing my leg over my knee for a full stretch really helped. You should move to Florida, we need you...Lol...

[@daviddeluca5449]

Awe This Is Perfect!! Ty Doc.!!

[@DrRowe]

Thanks so much for watching!

[@AvicSubfusca]

Thanks Doc!

[@DrRowe]

Thanks so much for watching!

[@sirenagarrido3836]

Dr i have pain and discomfort in both glutes so I need to both sides I know one is worse that the other and all my problems started when I injured my coccyx I still have some discomfort not so much pain but I think that problem irradiated to my glutes and also the hamstrings. As soon I started doing the exercises with the ball I started feeling some release of the tightness so thank you so much for sharing

[@kaavyashree938]

I'm not old but i got glutes stiffness since I slept like spunder-man one day. I can feel it gradually decreasing. Thank you.

[@kpostie07]

Thank you!! This helped so much

[@DrRowe]

Glad it helped!

[@kpostie07]

@@DrRowe how much are your regular appointments. I am only about 40 moms from your office

[@mb4716]

Excellent 🏋️

[@DrRowe]

Thanks for watching!

[@newbygettingeducated5152]

This one is awesome! I do the bridge exercises with and without a band around legs and the ball however will tell the coaches at my gym about lifting leg with ball underneath when we do stretch before the workout circuit. Thank you, I love the extra exercises to implement into workout. Adding to suggest you can do the figure 4 as you roll back n forth on a foam roller.

[@DrRowe]

Thanks for watching!

[@mustafahussainalimandviwal4049]

Very helpful.

[@DrRowe]

Glad it was helpful!

[@studentoo]

Your advice are greate! It helps me a lot! Thank you!

[@DrRowe]

Glad to hear that and thanks for watching!

[@cookiemonster2299]

I'm on my break at work watching this, I asked my colleague if he had a tennis ball he said no but he had tennis elbow once. 😳🤪❤️ I can't wait to get home and try this exercise, I think it's the one I've been in need of for a while, as always, thank-you. ❤️❤️👍🇬🇧

[@DrRowe]

Hope the exercises help, and please give us an update soon!

[@marklovell1383]

This really helped.... thanks a bunch

[@DrRowe]

Glad it helped you!

[@atisuryo7726]

Thank you so much

[@DrRowe]

Thanks so much for watching!

[@23RAD]

Exactly what i needed.Thank u doc!

[@DrRowe]

Thanks so much for watching!

[@mebalsilva8033]

Thanks

[@johanpettersson317]

Dr Rowe! Checking your superb videos from Sweden, Thank you! Got a "nerv sound" in the "Templar" nerve bundle... possible from Lumbago 5 / Sacrum 1? And have got professional help from Reg. Naprapat with 38 yrs experience! Can be good days, and bad days... not trending word "Tinnitus" according to Naprapat and people with such. Symtoms: Touching left Gluteus, radiation under left foot... hard to sleep on back... sound intensity higher... Struggling with health care in Sweden to get MRI... but are willing soon to travel to your care center :) /Thanks for your nice videos from a generally healthy multi sport 50+ ;)

[@mustafahussainalimandviwal4049]

Excellent it helped me a lot

[@DrRowe]

Glad it helped!

[@marioknoll469]

i have e ery evening so much pain in the glutes. thank you doc

[@DrRowe]

Thanks for watching!

[@Castigador875]

Gracias doctor.

[@DrRowe]

Thanks for watching!

[@studioemusicandart]

This really helped! Thank you!!!

[@CleonaPattersoneFluentEnglish]

Thank you. Just what I needed.👍

[@DrRowe]

Thanks for watching!

[@rewatsingh5009]

Poster for your video alway help me find the right exercise for pain

[@PeaJayCee]

What causes pain going down inner thigh? Can you do a video on that please

[@DrRowe]

Check out: kzbin.info/www/bejne/qqqyiqV4ebanm8U

[@abigailp2690]

Wowoooo thanks for the exercise

[@DrRowe]

Thanks for watching!

[@lizusedon9237]

Really helpful Thank you !🙌🙌

[@DrRowe]

Thanks for watching!

[@BoredCreator]

Thank you so much for this video...Helped me alot ❤

[@DrRowe]

Glad it helped!

[@kbvast91]

Thank u so much Dr ur really very helpful god blessed u alot

[@alexandrawiggins1283]

This is great 👌 Thank you 😊

[@DrRowe]

Thanks so much for watching!

[@bonnyshepperd1427]

Yes I am in physical therapy for my pelvic floor. They say stretch these muscles daily

[@amyp9010]

Thanks for the tips

[@Ak-fl3rh]

Good exercises indeed. 👌👍

[@VivaldiAboagye]

Can you continue with these exercises even if you feel sore in your knees

[@Moon888-oy8bb]

Thank you so much : )

[@dmcgill9360]

Hi, these exercises look really good, but I have severe episodes of fibromyalgia, which limits my ability to maintain exercises. Do you have any recommendations for people like me.

[@shelbiebertolasi7141]

Same here

[@be.legendary0520]

You are God Sent.

[@DrRowe]

Thanks for watching!

[@be.legendary0520]

@@DrRowe you have tremendously helped me in my rehab and getting back to 100% for sports and exercise. You have helped me time and time again with your super informative and easy to follow videos, that are always in precision with what Im dealing with. God bless!

[@mychemicalromanceann]

I have glute pain. The doctor I saw told me to lose weight. I’m already going to PT but I haven’t seen a difference. My glute pain is getting worse.

[@lovelyishus]

How are you doing now I found a masseuse that does functional massages as thus far it has changed my life . I have a protruding knot in my back have donw pt deep tissue massage chiro acupuncture and to no relief until I found this masseuse . I wish you the best and even as your muscles find easy don’t forget to use them !

[@mohamadmostafa1884]

راائع..راائع

[@DrRowe]

Thanks so much for watching!

[@The-Next-Level]

Love that smile❣️

[@DrRowe]

Thanks for watching!

[@julietaromero3539]

Hi Dr. Rowe . Do you have a video on how to help with Levoscoliosis?? Please help

[@DrRowe]

Check out: kzbin.info/www/bejne/oKTOqKOJh72HqKM