Anyone who has suffered with a hip or back problem linked to a weakness with the glutes will know how hard it can be to get the gluteus maximus and gluteus medius to work together effectively. The glute max is very prone to weakness and the glute medius tends to do the exact opposite and overwork! Many of the best exercises favour the glute medius and if it is worked excessively hard it can lead to severe back pain and tightness in the QL. This would be very common to those with sacroiliac joint pain or piriformis syndrome.
Using isolated exercises works to some extent but at some point you have to teach the body how to make these muscles interact with each other with integrated movement patterns. This can be very tricky to do and one way I find is quite useful is using the exercise featured in this video.
This is a regression of some of the complex single leg RDL or multi-joint exercises that have a heavy emphasis on weight shifting which is critical for improving gait. Read the article below to see more on this.
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This exercise works really well by applying a resistance band to combine two types of hip extension within a single movement. It is this movement that the glute medius usually tries to take over, but using the band on the second part of the movement helps to engage the glute maximus more effectively and therefor preventing the problem often associated with glute exercises.
This method is called reactive neuromuscular training or RNT for short and I have featured many exercises for the knee and shoulder on this channel before. This is where a small amount of resistance is applied to a faulty movement that “feed the mistake” and therefor forces the body to make a correction. This can be a very frustrating phase to work through but extremely rewarding if you spend the time to work through it.
Read the article below to see more about this
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While there is a lot of other exercises you may need to do this is one of those ones that can be the missing ingredient or the one thing that ties it all together.
Other great articles that feature tons of information relating to the exercise in this video and about the glutes are provided below.
How to strengthen the glutes
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Exercises strategies to correct SIJ pain
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Piriformis Syndrome and How to get rid of the pain in the butt
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Best exercises for hip and pelvic stability
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15 Best glute strengthening exercises
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Why you should use the barbell hip thrust to strengthen the glutes
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Amazing multi-joint exercises to strengthen the core and improve movement efficiency
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Lastly if you are currently suffering with back pain or hip pain make sure you check out our online programs you can download now
Back pain Secrets Online Video and PDF
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Piriformis syndrome Online Video and PDF
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