My family is aware that when preoccupied by a situation or concern, a simple discussion affords me the opportunity to move beyond it....(this is what is commonly referred to as communication.) Likewise, when preoccupied by a certain athletic training or conditioning concept I tend to ponder all the angles and create techniques to address the issue based on what I read, experience, and learn from consults with others in the field. Thus, today's blog is my opportunity to discuss a situation which has preoccupied my mind the past couple of weeks. Please do not take offense as it may be a sensitive topic to you, yet it deserves the need for discussion. The "issue" on my mind? Forgive me, but it is your derriere.
Research, literature, sport conditioning clinics and trainers emphasize the importance of your gluteus. Kids learn early in elementary school about their glutes as last week my daughter aced her human body test by correctly identifying the gluteus maximus as the largest muscle in the body. Although the gluteus maximus is the largest muscle in the body it is not necessarily the strongest.
And why should you care if your buns are strong? First and foremost, without your glutes you would not be able to walk. Glutes are responsible for holding your body upright. A strong maximus decreases the lumbar spine from compensating to assist you during lifting or squatting motions. There is a correlation between hamstring strains and poor or weak glute activation. In addition, the glutes are part of your "posterior chain" which consists of lower back, calves and hamstrings. These muscles are critical when performing exercises like squats, jumping, and running. Strengthening the backside can help with metabolism. As the largest muscle in the body, emphasizing it through stair climbing, running uphill, bike riding and sprinting will encourage your body to be a metabolic oven.
Our lifestyles as desk jockeys do not favor glute development. In fact, in this very moment as you sit and read, your glutes are becoming dormant (everyone run and scream!) The front of the hips become shortened and the opposite muscle group, your glutes, stretch. Over time we may lose the neuromuscular connection to fire the glutes properly. Noted physiologist and conditioning specialist Stuart McGill coined the phrase years ago that our society tends to be afflicted by "gluteal amnesia." In other words, we have forgotten methods and neural connections necessary to activate this large muscle. There is a chicken vs. egg scenario in identifying the origin of weak glutes. The conflict I hear most often is to whether the glutes are weak because the psoas muscle is tight, or is the psoas tight because the glutes are weak? Regardless, a balanced program of hip flexibility/mobility coupled with exercises to strengthen the glutes will be helpful.
The glute minimus and medius are also critical components to your balance, stability, and mobility. They are responsible for moving the leg laterally from the body. In addition they work to maintain a level pelvis when weight bearing on one leg (essentially the act of walking), and preventing the free side from dropping down. We know that an unstable pelvis can contribute to low back pain as well.
A few of my favorite researchers and conditioning coaches include Stuart McGill, Gary Gray, Paul Chek, and Gray Cook. Lately I have been reading more from Michael Boyle as well. Google any of these experts as references if you are looking to more thoroughly explore and understand the relationship between glute strength, back health, hip flexibility, and athletic performance. Of course, you should always check with your physical therapist or health care provider if you have any concerns about the condition and strength of your body before practicing any of these exercises. One size does not necessarily fit all.
Incidentally, these exercises are also contained within the Pilates system of physical conditioning providing you with a balanced, effective, and smart work-out.
It is often helpful to first do a brief warm-up of brisk walking, secondly proceed to a hip flexor stretch and then isolate the glutes with a few specific exercises.
Research, literature, sport conditioning clinics and trainers emphasize the importance of your gluteus. Kids learn early in elementary school about their glutes as last week my daughter aced her human body test by correctly identifying the gluteus maximus as the largest muscle in the body. Although the gluteus maximus is the largest muscle in the body it is not necessarily the strongest.
And why should you care if your buns are strong? First and foremost, without your glutes you would not be able to walk. Glutes are responsible for holding your body upright. A strong maximus decreases the lumbar spine from compensating to assist you during lifting or squatting motions. There is a correlation between hamstring strains and poor or weak glute activation. In addition, the glutes are part of your "posterior chain" which consists of lower back, calves and hamstrings. These muscles are critical when performing exercises like squats, jumping, and running. Strengthening the backside can help with metabolism. As the largest muscle in the body, emphasizing it through stair climbing, running uphill, bike riding and sprinting will encourage your body to be a metabolic oven.
Our lifestyles as desk jockeys do not favor glute development. In fact, in this very moment as you sit and read, your glutes are becoming dormant (everyone run and scream!) The front of the hips become shortened and the opposite muscle group, your glutes, stretch. Over time we may lose the neuromuscular connection to fire the glutes properly. Noted physiologist and conditioning specialist Stuart McGill coined the phrase years ago that our society tends to be afflicted by "gluteal amnesia." In other words, we have forgotten methods and neural connections necessary to activate this large muscle. There is a chicken vs. egg scenario in identifying the origin of weak glutes. The conflict I hear most often is to whether the glutes are weak because the psoas muscle is tight, or is the psoas tight because the glutes are weak? Regardless, a balanced program of hip flexibility/mobility coupled with exercises to strengthen the glutes will be helpful.
The glute minimus and medius are also critical components to your balance, stability, and mobility. They are responsible for moving the leg laterally from the body. In addition they work to maintain a level pelvis when weight bearing on one leg (essentially the act of walking), and preventing the free side from dropping down. We know that an unstable pelvis can contribute to low back pain as well.
A few of my favorite researchers and conditioning coaches include Stuart McGill, Gary Gray, Paul Chek, and Gray Cook. Lately I have been reading more from Michael Boyle as well. Google any of these experts as references if you are looking to more thoroughly explore and understand the relationship between glute strength, back health, hip flexibility, and athletic performance. Of course, you should always check with your physical therapist or health care provider if you have any concerns about the condition and strength of your body before practicing any of these exercises. One size does not necessarily fit all.
Incidentally, these exercises are also contained within the Pilates system of physical conditioning providing you with a balanced, effective, and smart work-out.
It is often helpful to first do a brief warm-up of brisk walking, secondly proceed to a hip flexor stretch and then isolate the glutes with a few specific exercises.
The "Birddog" is achieved by raising the opposite arm and leg simultaneously. Holding the limbs parallel to the floor and maintaining a neutral spine and abdominal brace are keys to this exercise. Notice if you are arching your back or hiking the hip...both would be indicators of weak glute function. Birddog progressions involve moving the limbs laterally while maintaining a strong, connected core.
A basic back bridge will assist in creating gluteal dominant hip extension movement patterns. Perform the bridge with your heels on the floor and the toes up to emphasize the glutes (not pictured.) Lift your hips by squeezing your glutes until your body is straight from knees to shoulders. Avoid arching your back to lift your hips...instead tilt your pelvis so that your low back is against the floor then use your glutes to lift into your bridge position.
Lateral leg raises with isometric external rotation effort activates the glute medius. A similar exercise, the "clam shell" is performed on your side with knees bent and feet in line with your torso. Open legs (like a clam shell) apart while ensuring that your feet remain together. Only raise the leg to about 45*. You should feel this in the glute of the working leg.
There are many more exercises to strengthen the glutes. These are basic but provide a starting point to begin targeting this important muscle group. Special thanks to my daughter Auburn for photographing her momma! Happy Friday Friends!
There are many more exercises to strengthen the glutes. These are basic but provide a starting point to begin targeting this important muscle group. Special thanks to my daughter Auburn for photographing her momma! Happy Friday Friends!
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