Sit on the floor, your back straight, and both your legs together and stretched straight.

Without the aid of your hands, stretch your left knee outwards towards the wall and hold it in this position for 15 to 20 seconds.Bring your left ankle to rest on your thigh, just below the knee.Sit on the floor facing the wall and slowly raise your feet to rest on the wall while moving your hips towards the wall so that the shins are parallel to the floor and the thighs are parallel to the wall.Hold this stretch for 15 to 20 seconds before switching to your right side.Bend your upper body towards the floor, supporting yourself by your elbows or forearms.Bring your right foot towards the top of your left thigh so that the outer side of the right thigh touches the floor and the shin faces towards the front.

Breathing slowly, stretch your left foot so that its upper side touches the floor, together with the left shin and inner left thigh.

With your feet hip-width apart, get on to your knees and lower your hips onto your heels.

You can do some stretches to lengthen the muscle thereby relieving the nagging pain and improving mobility. Here are 9 most effective stretches of the gluteus medius that help keep sciatica pain at bay. This can lead to pain in the back, hip or knee. But overuse or a sedentary lifestyle, may cause shortening and tightness of the muscle. The gluteus medius also plays an important part in supporting the pelvis when standing on one foot. This muscle is important in hip and thigh movements. The middle buttock muscle, also known as gluteus medius, is located between gluteus maximus, the larger outer muscle, and gluteus minimus, the smaller muscle on the inside.

Gluteus medius stretch