Hello everyone! I hope you are all back into your routines now that the school year is in full swing!
As most of you know, when you come in to see me for a treatment (either for relaxation or therapeutic reasons), I will always give you recommendations to help you achieve your goals faster. Massage therapy can achieve some great results with one session, but there is only so much I can do. The body will revert back to that unnatural state if not properly taken care of. While in between treatments, the exercises I provide will keep pesky tension and discomfort at bay.
Exercise is however a broad, umbrella term. There are infinite ways to keep your body moving and helping the tissue to be healthy. I thought this would be the PERFECT way to continue the Tension Prevention Series. But where to start? The hips!!
Your gluteal muscles not only help to move the hip and legs, but they also help stabilize the pelvis. Therefore if they are weak and/or strained, the pelvis will be unstable and cause dysfunction in the whole body as a result. Educating you on how to strengthen these muscle groups seems this is the best place to start.
So, what exactly are the gluteal muscles?
The glutes are composed of three main muscles. Gluteus Maximus is the largest, most superficial of the three. The Gluteus Medius is located on the lateral position of the hip. This muscle keeps the pelvis neutral while walking as it prevents the pelvis from moving up while the opposite leg is swinging. Both of the Maximus and Medius help to extend the hip backwards, abduct the hip (movement out to the sides) as well as rotate the hip. Finally the Gluteus Mimimus is deeper to the Medius and attaches on the front of the hip, meaning that it opposes some of the movements of the other gluteal muscles. (Biel, 1997, p.309)
Why are the gluteal muscles so important? Once you build stability in the hips, you will notice a lot of improvements!
Reduced Back Pain: with weak glut muscles, your back will activate more causing more tension and pain in the lower back. When they become stronger, the back will adapt and loosen up and reducing you pain.
Boosts Muscle Performance: stronger muscles help to improve their function. This means that during physical activity your hips can take a stronger force and improves the range. Your movements will be easier and more agile.
Reduced Leg/Knee Pain: similar to the back, when the gluteal muscle are weak, the legs will step up and take some of the slack. When they are strong, the legs won’t be as tense and your level of discomfort will be reduced.
Now that you know what the gluteal muscles are and why it is important to improve your stability, lets review some exercises. Most people who work at desks or do a lot of driving during their day leaves the hips in a shortened, flexed position. Since the gluts help to extend the hip, this means that sitting causes them to be turned off and weak. Here are a few simple exercises to help strengthen the gluteal muscles and have you feeling amazing!!!
SQUATS: Standing with your feet shoulder width apart. Slowly lower your body being careful not to let your knees move past your toes while you exhale. Lift your body up again as you inhale. Repeat this sequence using a slow, controlled movement. For an added challenge, try this exercise with one leg or with resistance/weights.
HIP EXTENSIONS: Standing or lying on your stomach, extend your leg back behind you. Hold for a few seconds before bringing it back to a neutral position.
LATERAL HIP MOVEMENTS: Lying on your side and having your head and neck in a comfortable, supported position, both legs straight. Slowly lift your top leg, ensuring that the leg remains straight. Bring the leg back down in a controlled movement. Repeat the process on the opposite side.
BRIDGE: Lying on your back with your head and neck in a comfortable position. Bend your knees so that your feet a planted on the floor and your legs are shoulder width apart. Inhale while your lift your pelvis off the floor and hold for a few seconds. Exhale and bring your pelvis back to the floor. For an additional challenge, try lifting your pelvis off the floor with one leg.
So there you have it! You can use this as a guide to help you get strong and stable hips to help you improve your overall health and well being!
Until next month, stay well and I will see you soon!
References:
Biel, A. (1997). Trail guide to the body: How to locate muscles, bones and more. Boulder, CO: Andrew Biel.
Fuhr, L. (2015). 3 Reasons to Care About Your Butt That Have Nothing to Do With Looks. Retrieved October 07, 2016, from http://www.popsugar.com/fitness/Why-Butt-Strength-Important-38164078#photo-38164078
P. (n.d.). Gluteal Strengthening Exercises. Retrieved October 7, 2016, from http://www.physioadvisor.com.au/exercises/strengthening-muscles/gluteals/
Gluteal Image
Minden, P. J. (2013). Where Are Your Glutes, Really? Retrieved October 07, 2016, from http://www.joelminden.com/where-are-your-glutes-really/
Comments