Simple Glute amp Core Test To Identify Lateral Pelvic Tilt

>> YOUR LINK HERE: ___ http://youtube.com/watch?v=eqV8lIQRuKg

Sometimes the most simple exercise reveals the most amount of information and this is definitely one of those instances. The hip extension or bridge as it is also known is one of the most popular glute strength exercises used. The single leg variation is even better for it helps to really engage the commonly weakened gluteus maximus and gluteus medius. • The posterior chain muscles provide the major torque-producing capacity of the body during the activity of walking and running. From hip extension in walking, to powerful hip extension in sprinting, the Posterior Chain are the key muscles in use. Single leg stance is where we need our glutes the most, and we do this all day whenever we walk. A strong butt will help any athlete to produce the explosive movement that is so necessary in competition: have a look at the lower back, gluteal and hamstring musculature of elite level sprinters. The glutes, along with the abdominal muscles, also provides core stability for the low back. An emphasis on Posterior Chain exercises in strength programs will help to address some of the typical muscle imbalances that people tend to have. • And a good starting point is to use this assessment to help identify weakness. • Great article to read about glutes is in the link below • https://www.noregretspt.com.au/index.... • There is also a great FREE CHECKLIST that includes all of our tests and assessments you can download by going to this link • https://noregretspt.lpages.co/glutes-... • It is common for the gluteal muscles to become lengthened (chronically stretched), reducing the tension in the range around hip extension. The bridge or hip extension exercises targets your butt muscles very well in this position. • How to do it • 1. Lie on your back with knees bent, feet and knees hip-width apart • 2. Squeeze the gluteal muscles and lift hips until you have a straight line running through knees and hips to the mid-back. Leave the shoulder blades on the floor • 3. Hold the position, focusing on using the gluteal muscles, for 10 seconds in total. • 4. Place the hips back down, maintaining neutral spine build up the length of hold gradually to 30 secs, and three repeats (sets) • Technique points • It is important to perform this exercise as a holding position because this mimics the stabilizing role of the gluteal muscles more closely. Building up the length of time you can position will improve strength-endurance of the gluteals in the inner range position. Be sure to keep breathing throughout. Check where you feel the contraction. If you feel it strongly in the hamstrings or lower back, the gluteals are not doing their share of the work. Focus on squeezing your butt harder to ensure most of the support is coming from them. If you start to feel the exercise moving out of the gluteals into the hamstrings, and maybe even cramping the hamstrings, it’s time to rest, as this is a sign that your butt is fatigued. Do not push the hips up too far as this arches the lower back too much, so always make sure you keep your bellybutton drawn towards the spine to prevent this from happening. Lastly ensure that your knees and feet remain steady in alignment, hip width apart! • The importance of working on your butt cannot be underestimated. With almost every lower limb injury associated with a glute weakness or dysfunction you can see why it is so important. And to achieve your sporting goals or simply just look good you need to devote a lot of time to working on this area. Remember to always progress to standing integrated exercises and cease using isolated body building exercises that will only serve to create more harm than good. • Other great articles you will find useful to read and show how weak glutes are linked to injury are below • Weak Core Back Pain • https://www.noregretspt.com.au/index.... • Why The Single Leg Squat Is The King Of Glute Exercises • https://www.noregretspt.com.au/index.... • Best Exercises For Hip Pelvic Stability • https://www.noregretspt.com.au/index.... • Are Tight Hips The Cause Of Your Knee Or Back Pain • https://www.noregretspt.com.au/index.... • Why The Knee Is Not The Problem With Knee Pain • https://www.noregretspt.com.au/index.... • And lastly if you live in Melbourne and would like to know more about our various programs go to the link below to request a free consultation • https://www.noregretspt.com.au/index....

#############################

New on site