So it seems that.... massage into the Bicep femoris and  Glute activation exercises helps me stay on my side when sleeping.....


However the Glute activation exercises seem to fatigue and tighten the piraformis and other glute muscles.... So again, stretching and  massage  are key.

After a upperbody gym session, and stretching and foam roller massage into IT bands and Quads, my running gait felt so much better, if only temporarily at stammer park run.

The Relation of the Quads would make sense, as this latest bout came about after a particulary savage Squat and circuit session ( Inc Squats)

On Testing Quads and IT Bands were extremely tight.


Must Prevent this situation of Around Legs and Bum tightness

BE COUNTERINTUITIVE - PRIORITY OF TRAINING PROGRAM MUST BE STRETCHING/MASSAGE AND RECOVERY.

Note*  IT Band Quad tightness definately affects  glute activation.