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Posts Tagged ‘gluteals’
Hey, Everyone! Just a quickie today and I don’t even have a pic so we’ll all have to tune into the same Pilates Psychic channel so you can ’see’ what I’m talking about here. I have been using this exercise for the last three weeks for:
- Hip Extensor Strength
- Quadricep eccentric contraction
- Glut med, min, endurance
- Soleus and tibialis anterior endurance
- Spine stability
- Pelvic stability
Here’s how it goes:
- Stand on the side of the reformer facing the footbar with the right leg next to the reformer. The heel of the right foot is about 4″ forward of the shoulder rest (4″ towards the footbar but on the floor).
- The left foot goes on the shoulder rest with the toes in extension and the ball and heel of the foot on the actual shoulder pad.
- With, of course, perfect alignment, press the left hip into extension.
- I give my client a six foot dowel to hold for balance. Watch for hyper-extension of the right knee and accommodations in the low back
Notes: Upon extension, if your client has little hip extension or tight hip flexors the left knee may meet the line of the right knee but may not extend beyond that point. As the left hip extends be sure that your client is not ‘dumping’ into the low back.
I’ve been giving this exercise to my low back pain clients for increasing pelvic and spine stability. I’ve also used it for a client with a hip replacement to really zero in on the hip extension process without a whole lot of extraneous ’stuff’ going on. And most recently I’ve used the exercise with a knee pathology.
If you have a variation on this that you love, let me know! I’m always looking for new things. K
When we have back pain, it isn’t just our back muscles that stop cooperating. Our gluteals (read: butt muscles) almost always stop playing well with others and in fact they tend to not play at all.
Check your gluteal strength with this week’s exercise:
When we have a back or hip injury or period of pain, the gluteal muscles just stop firing.
The kinesiologists who study this kind of stuff don’t really know why. In fact, they don’t know what happens first: Do the gluteals stop working first or Does the back start hurting first. Interesting question.
I’d be really interested in hearing if you can ‘feel’ this exercise. If you have back pain you have to really, really focus on making those gluteals squeeze. Don’t let those butt muscles get away with just being a saggy mass on the back of your tuckus.
If you have back pain, this exercise is a keeper. Keep it in your archive of exercises you must do to increase the health of your spine.
So now join me. Scroll up and Push play! Karena
P.S. Let me know if you have any questions about this series of Pilates exercises for pain relief.
Do you do the famous ‘I Have Back Pain’ Walk? The one where you sway side-to-side when you walk? The one where you would make anyone seasick if they were to watch you walk across the room? Or do you make people queasy when you stand in line as you constantly shift your weight back and forth from one leg to the other?
We back pain people think we are hiding our pain so well. HA!
When you start the ‘Sway’, it is a signal that your gluteal medius muscle has decided to check out. It’s the muscle on the side of your hip. If you put your hands on your hips and go down and inch or three, that’s where your glut med lives.
Good luck and let me know how you do with this series of Pilates exercise for pain relief! Karena