This “lower crossed syndrome” type of client needs to get more optimal pelvic alignment before we can hammer away at glute activation drills….they won’t be able to do it. Hip flexor stretchĪs I state in the video, it maybe of little use to try and strengthen the butt if the client is sitting in excessive anterior pelvic tilt with tight hip flexors. The good news is that I have found the following exercises to be very helpful in getting my clients to “feel” the right muscle working so we can get them doing higher level activities without as big of a risk of injury or muscle imbalance. I think many reading this blog post can relate when I say that teaching activation exercises can be a frustrating process when the trainee, who usually sits 5-7 hours/day at work, can’t contract the right muscles given the appropriate cues. In clinical practice, I have found it hard to get some people to actually understand how to contract their glutes without substituting with other muscles (mainly the hamstrings). Then to top it off we go to the gym and do what? Of course, we work on our upper body. The result…Loss of glute function and the relative disappearance of the bodies most vital muscle. The truth is we sit too much, we take too many elevators, we skip too many stairs. The cure for gluteal amnesia is an addanasstomy. Low back pain expert Professor Stuart McGill, author of Low Back Disorders, describes the loss of glute strength and size as gluteal amnesia and goes on to implicate lack of strength in the glutes for the debilitating back pain that afflicts so many. “The truth is that glutes are essential to survival. The following is a great quote from fitness expert Mike Boyle that perfectly explains why the gluteal muscles are so important and how their function can become “lost”: ….This can get to be a pretty exhaustive list! Keeps the pelvis level for walking and running.Stabilizing the lower back and sacroiliac joint via its attachment into the thoracolumbar fascia (Back pain? check the butt!).Femoral, patellar and tibial alignment (knee pain? check the butt!).Lifting the body out of the stooped position (think squat).Raising the body up from a forwardly displaced position (think deadlift).Hip external rotation and internal rotation.The gluteal muscles as a whole are responsible for: All 3 of these muscles have different, yet very integrated roles in lower body stability and mobility.īecome an Expert in Managing Gluteal Tendinopathy This muscle group consists of the gluteus maximus, minimus and medius. In fact, I would go as far as to say that if I could only give one exercise to all my patients, it would most likely be something that targets the gluteal muscle group. As many of my readers know, I am a very big proponent of gluteal strengthening for many lower body issues. To find out more you can visit their website at: Today I wanted to share some practical exercises I give to many clients who come in with all sorts of issues from knee soreness to lower back pain. Jesse currently works at a very well respected multidisciplinary clinic in Toronto that has sports doctors, physiatrists, naturopaths, massage therapists, physiotherapists, chiropractors, chiropodists and pilates/yoga instructors all under one ruff. He uses skilled manual therapy, corrective exercise, and informative patient education to help clients manage their conditions to the best of their ability. Jesse is a hands on therapist that seeks to figure out why someone develops pain and then builds strategies to make the patient an active participant in their recovery. He has training in acupuncture, the McKenzie Method for back pain, and soft tissue release as well. He holds certifications through Titleist as a Golf Fitness Instructor (TPI-CFI), Selective Functional Movement Assessment (SFMA), and holds an intermediate diploma of advanced manual and manipulative therapy through the Orthopaedic Division of the CPA. He holds an undergraduate degree in Kinesiology and Exercise Science from York University and Masters of Physical Therapy degree from Queen's University. Jesse is a practising physiotherapist in Toronto, Canada.
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