If you don’t feel this in your posterior chain, try digging your heels down into the ground to help further activate the muscles. “Start with squeezing your glutes together, then flatten your low back and maintain this position when you lift your hips off the ground to create a ‘bridge’ with your body,” Shively said. Place your arms down by your side with your palms facing down.Your feet should be directly under your knees and your toes should point forward (which is a slight diagonal since your knees are slightly wider than your shoulders).Lie down on your back with your knees bent and feet flat on the floor, slightly wider than shoulder-width apart.Glute bridges might target the glutes but, according to Shively, they are also an excellent workout for the back because they strengthen the abdominal muscles, which support the lower back. The key to optimizing lower back strength? Including exercises in your workout routine that specifically target it, in addition to those that engage your core. Research shows that strengthening the lower back can also contribute to longevity as it “helps your body become more resilient to everyday demands and minimizes the risk of developing lower back pain in the future,” said Eni Kadar, D.P.T., Cert. “Poor low back strength is one of the primary culprits for poor posture and can lead to compensatory movements and forces to other muscles and joints, ultimately resulting in excessive wear and tear and injury.” “Sufficient low back strength is essential for keeping posture upright while sitting and standing,” said Rami Hashish, Ph.D., D.P.T. The body relies on the low back for virtually every activity performed throughout the day, so keeping it strong means it can continue to perform everything from small tasks, like standing up from a chair to larger tasks like moving a piece of furniture or bringing groceries up a flight of stairs.
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