Gluteal muscles
The
gluteal muscles are the three muscles that make up the human
buttocks. The
gluteal muscles are formed of the
gluteus maximus,
gluteus minimus and
gluteus medius. Collectively the area of the gluteal muscles is often referred to as the
bottom,
butt or
rear-end.
The gluteus maximus is the uppermost of the three muscles. It is the largest of the gluteal
muscles and, by some definitions, is the most powerful muscle of the
human body (see
Muscle). It inserts at the
iliotibial band and the gluteal
tuberosity of the
femur. Its action is to extend and outwardly rotate hip, and extend the trunk.
Powerlifting exercises which are known to significantly strengthen the gluteus maximus include the
squat and the
deadlift. The
leg press also uses the gluteus maximus.
|
Gray's FIG. 434â€" Muscles of the gluteal and posterior femoral regions. |
Sitting for long periods can lead to the gluteal muscles atrophying through constant pressure and disuse. This may be associated with (although not necessarily the cause of) lower back pain, difficulty with some movements that naturally require the gluteal muscles, such as rising from the seated position, and climbing stairs. Some attribute severe menstrual cycles including mood swings and irritability to gluteal muscle atrophy, however, there are a vast array of known contributors to
dysmenorrhoea, and currently clinical evidence of such a causative association is lacking.
The bulk of the gluteal muscle mass contributes only partially to shape of the buttocks. The other major contributing factor is that of the
panniculus adiposus of the buttocks, which is very well developed in this area, and gives the buttock its characteristic rounded shape. Although the gluteal muscle bulk and tone can be improved with massage and exercise, it is the disposition of the overlying panniculus adiposus which may be responsible for the "sagging butt" phenomenon.
Studies have shown that exercise and massage are effective at reversing and protecting against
atrophication of these muscles.
Exercise
Any exercise that works and strengthens the buttocks is suitable, for example
lunges, climbing stairs,
fencing,
bicycling,
squats,
arabesque,
aerobics, and various specific exercises for the bottom.
Powerlifting exercises which are known to significantly strengthen the gluteal muscles include the
squat and the
deadlift. Another
weight training exercise involving the glutes is the
leg press.
Massage
Exercise must be accompanied by theraputic massage both in the relaxed muscle condition and during the neuron firing of muscle flexing. In order to properly restore the gluteal muscle group, the first step is to relax the entire neck, shoulders, arms and back region with massage. Once the patient's upper body is relaxed,
effleurage (light stroking) of the top, middle, bottom and side portions of the gluteal muscles (entire bottom and top thigh areas) is used to initiate the gluteal muscle group massage while the buttocks are in the relaxed condition with the patient lying face down with the hips slightly elevated. The purpose of the effleurage is to fire the neurons near the surface of the muscle group.
At least 10 minutes of effleurage should be used before moving to a deep muscle massage. The top, middle and bottom areas of the buttocks and sides of the thighs are massaged with increasing firmness in order to stimulate the neurons deeply embedded within the muscle group.
The two massage regimes (effleurage and deep muscle massage) are then repeated with the gluteal muscle group in the process of active neuron firing. That is, the area should be massaged while the patient is performing the various exercises outlined above. It is reported that this results in exterior and interior neuron firing in such a way that the entire muscle group's shape, tension and overall health is restored rapidly. A weekly cycle of massage is required to achieve good results.
*
8b. The Muscles and Fasciæ of the Thigh Bartleby.com, Henry Gray,
Anatomy of the Human Body, 1918.
McMinn, RMH (Ed) (1994) Last's Anatomy: Regional and applied (9th Ed). London: Churchill Livingstone. ISBN 0-443-04662X
