We get most of our explosive power from our glutes. They also act as major stabilizers for the spine and core and keep the pelvis in position during movement. So if you think about it, you really can’t have a healthy body without a healthy butt.
I’ve simplified this a little by creating two categories of butts, too tight and not tight enough. Most people fall under the not tight enough category simply because most people sit so much during the day.
Sitting can actually lengthen and flatten your gluteus muscles which can shut them off over time. The posas muscle, in the hip flexor area, becomes extremely tight and can put pressure on internal organs, restrict circulation and can pull the pelvis forward stretching the gluteus out even more.
This can also affect the spine since the posas connects the spine to the hip. If the posas becomes too tight from sitting, it can begin to create pressure and possibly pain in the lower back area.
For people who sit in front of the computer all day I suggest periodically standing up and moving and stretching during the day. Take small breaks by setting up a timer to remind you to stop, take a break and get up and move.
Get involved in a consistent exercise program mainly consisting of resistance training that addresses any muscular imbalances or postural issues. A program that is functional in nature, one that will enhance your performance and movement.
Start with this stretch below. Squeeze the butt and draw the belly button in. Hold this actively for 30 seconds on each side. You can perform 2-3 sets.
For people who sit too much – Quad stretch
If you’re over strengthening or doing excessive glute work with too many reps and with a short range of motion you could develop an imbalance in the hip which could lead to extreme tightness and hip imbalance.
This can happen with people who take classes that focus on excessive static holding in the hips (holding your leg front or too the side for long periods of time) and with movement that is not full range of motion or functional. Dancers, gymnasts and martial artists can fall into this category too. This issue has the potential to create just as many problems for the back.
Start with this stretch below. Keep the feet actively flexed, fingers extended, stay lengthened in the spine. Turn the torso slightly toward the front leg. Both legs should be 90 degrees. Hold this actively for 30 seconds on each side. You can perform 2-3 sets.
For people with tight hips – Human pinwheel stretch
As you loosen up the tight areas you’ll want to strengthen the weak areas. I’ll share some exercises that strengthen and tone the glutes in my next blog Healthy Butt Healthy Body part 2.
For more information about how to correct muscular imbalances and how I may be able to help you contact Allison to schedule your free consultation today.