How to Power Your Body from the Bottom Up
By Sandy Schroeder
As we learn how much fitness does for us, the posterior may be overlooked. Of course, we all want to look fantastic in our jeans, but the posterior has many more roles to play in our health.
The glutes, the posterior muscles, are one of the body’s major power centers. They help us keep our balance, get up from the ground, and support us when we stand. When our glutes are working well, everything works better as we walk, run or hit the ball off of the tee.
Jordin Metzel, MD, exercise physician and author of The Exercise Cure, tells us how important our glutes are in Women’s Health. Here are some of the things we need to know.
Weak glutes invite injuries – When posterior muscles weaken, pressure is put on the hamstrings, and other muscles, joints and ligaments, such as the knees and calves.
Sitting all day shuts glutes down – Glutes affect hip movement, pelvic stability and pelvis rotation. Inactive glutes tighten hip flexors and curve the spine, impacting posture and causing back pain. What’s bad for your bottom is bad for your entire body, according to physical therapist, Dan Giordano, DPT, CSCS. Over time, if unchecked, chronic pain may develop. Giordano says it won’t happen overnight, but it can after five years of sitting at a desk.
Regular workouts are crucial – After getting approval from your doctor, consider working the backside two to three times per week.
Use Squats and Bridges
Dr. Metzel says weight machines are not the whole answer. Squats and bridges can be more effective, strengthening the layers of muscle in the glutes. They also stretch the hamstrings and relieve tightness.
Squat
- Stand with feet spread apart, hands on hips
- Push hips back and squat with chest up, knees out
- Stand back up
- Do 2 to 3 sets, 15-20 reps
Bridge
- Lie on your back with knees bent, feet flat on mat, arms at side.
- Lift hips off the mat forming a straight line with shoulders, hips and knees, and squeeze the glutes
- Hold for a few seconds. Lower slowly
- Do 10 reps
Squeeze the glutes – Whenever you are exercising the posterior, if you squeeze the glutes, as you do in the bridge position, you will maximize the effect of the exercise.
As always, whenever you begin a new exercise routine, get your doctor’s approval.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Tampa, Fla.