Hip Activation
Before discussing different
strength and mobility exercises, we should first look at activation exercises
for your Gluteus Maximus (referred to as the glutes) muscles. The reason for needing
to activate your glutes is simple—as a population, we spend way too much time
sitting, and as a result, what happens is what noted spinal researcher Stuart
McGill terms gluteal amnesia—your glute muscles can "go to sleep" and
not function properly. When your glutes aren't functioning properly, other
muscles (hamstrings and lumbar extensors) are called in to do the job of the
glutes, mainly hip extension. Think of hip extension as the downward action of
pedaling. The problem is that these muscles aren't designed to be prime
movers—they're designed to support the action of the glutes. Inability of
activating the glutes can result in low back pain (low back muscles
compensating), hamstring strains (overacting hamstrings), hip pain (resulting
from hamstring-dominant hip extension) and knee pain (poor glute medius
strength).
So, to activate your glutes, try the single-leg hip
lift. Here's how it's done:
Single Leg Hip-Lift
Lie down on the floor with
your legs bent as shown and lift one foot off the floor. Lift your hips up in
the air, concentrating on contracting your glute muscles (think pushing through
your heel). Make sure you keep your toes of the working leg up as shown. Pause
for a second or two and lower. Perform 2-3 sets of 8-12 reps each side.
This exercise can be done
anytime, but works particularly well before a strength workout to "wake
up" your glutes, especially if you have been sitting for a while.http://www.prehabexercises.com/hip-and-glute-activation/
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