Up until now I've focused on hip mobility when it comes to reconditioning an injured low back. After the hips are properly mobilized then it's time to strengthen the glute muscles. Most good coaches and trainers (like me!) include the glutes as a core muscle. It is possibly the most important core muscle. And it should be our primary hip extender. I say "should" because so many of us sit all day long (at work, in the car, on the couch) that our glutes stop functioning optimally. When the glutes stop functioning then something else has to over compensate...and in this case it's the hamstrings. This leads to hamstring injuries. If you've ever had a hamstring injury take this quick test. Perform a
single leg hip extension. Check your bum with your hand. Is it rock solid? Or is it soft? Can you lift one side higher than the other? If it's soft then you need to get your glutes working. If you passed the test it's time to further strengthen your glutes. Even if you didn't pass this is a great exercise to add to your warm-up.
Single Leg Hip Pivot- Start by stretching your arms up over your head.
- Slightly bend your right knee
- Pivot at your hips. Stretch out with your hands and your heel. Try to keep your arms with your ears. Extend your back knee and stretch. Stretching with your arms and leg will help you keep a natural curve in your back and keep both hips parallel to the floor.
Give this a try and next week I'll show you how to load this movement pattern to really strengthen the glutes.
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