Why train your glutes?

The ‘gluteals are a pretty dynamic group of muscles, three of them in fact; gluteus maximus, gluteus medius and gluteus minimus. They work together with various other muscles to allow movement through the hip.  If they are not working as they were designed to work, something else in our body needs to make up for them.  Pretty simple.

Man having a back pain

Having poor development of the glutes could be they are weak or they don’t work optimally, this could mean that other various joints will suffer (including the spine, shoulder, knee, ankle).  Yes, the glutes (or lack of well enough developed glutes) could be causing that knee twinge, lower back ache or even that shoulder issue you are complaining about.

So before I get into actual glute training exercises (that’s for another day), I want first to give you a few more benefits of training those lovely three muscles.

  1. Better movement: your gait (stride) will improve, you’ll find you move with more ease and more power.
  2. Reduction in lower back pain: if your glutes are strong enough to support both your movement requirements, your smaller muscles of the lower back won’t need to compensate.
  3. Knee pain will be reduced or eliminated: the glutes work in harmony with other muscles to control movement through and around your knee, if they are not able to do their job, pain can (and will) likely show up in or around the knee.
  4. Better lower body alignment thorough better hip stabilization: this reduces the occurrence of shin splints, ACL tears and sprains, IT band tightness and even Planter Fasciiltis.
  5. Burn more calories, efficiently: when you work and develop your glutes, you are working the biggest muscle group in the human body.
  6. Well trained glutes = nice butt:  need I say more.

Now running off and doing 100’s of squats, though great for strengthening these three essential muscles, there are some things that you should address first.    Number one should be your mobility.  If the joints required to move while you work to strengthen are all gummed up, guess what, there are more problems heading your direction.  Secondly is choosing the right exercise for you; hip bridges, squats (front or back, low or high bar), lunges, deadlifts or a combination of all.  Next time!  Can’t wait that long… reach out to me and I’ll give you some direction.

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When your body stops compensating

presurgery_checklist1
In the Mobility world, I hear it often; ‘our bodies are really great at compensating for restrictions, tightness and injuries – then it just gives up’.  Boom – you are seriously injured.  Could be a knee, shoulder or hip.  If you are lucky and smart about it, you recover and get back to doing what you want to.   Unfortunately there are times when surgery is unavoidable.

The prospect of surgery is a tough thing to accept, specifically for those who very active athlete types.  This is not the time to just give up and wait out the inevitable however.  Our friends over at Mobility WOD shared a wonderful info graphic with us and we’d like to pass it on to you.

Working on your Mobility may very well go a long way to preventing injuries that may lead to surgery.  This very same work may see the need for surgery alleviated altogether. But if you find yourself on the surgery route, understand that there is a great deal you can still be (and should be) doing.

Welcome – Sometimes we just need to ‘blog’

Hi All.  A wee bit about this blog.  There is so much amazing content ‘out there’ that we needed to find a way to bring it to you, in one easy to locate place.  Ta Da… a Blog is born.

Here you will find content that has been reviewed prior to sharing (because you can’t believe everything you find on the internet and see in print), videos that we think you might find helpful and original content generated by Body Centric.

Your comments are always welcome as are your thoughts on what type of information you’d like to see (keep it clean and professional).