16 Jul 2019

Start at the Bottom

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In developing overall muscle strength and stability the importance of the core is constantly emphasized. However, recent reports have begun to shine a spotlight over another muscle group with a vital role to play in this area. The bottom, which comprises three muscles, gluteus maximus, gluteus medius and gluteus minimus work together to perform a range of movements from squatting to running. Additionally this muscle group also helps stabilize the body and protect it from injury. Squats and lunges work the gluteus maximus, but the medius and minimus provide stability for the knee, ankle, hip, pelvis and back joints.

At northlondonosteopaths Alan Nevies and his colleagues would recommend the following exercises to work the whole gluteal muscle group:

The bridge exercise is highly recommended. It involves lying on your back with bent knees, feet shoulder width apart. Arms can be by your side or across your chest. Raise your hips as high as possible while keeping your knees over your feet. Repeat between 8-12 times. This exercise will work the gluteus maximus.

The next exercise targets the gluteus medius and gluteus minimus. These are important muscles for the stabilisation of the pelvis and they also work to enable a smooth walking pattern.

Lie on one side with the bottom leg bent to 45 degrees and the top leg straight. Hips and shoulders should be in a straight line and the pelvis is neutral. Engage the gluteus medius to lift the upper leg toward the ceiling; squeeze and hold the top position for 2 seconds and then slowly lower the leg. Repeat between 8-12 times on one leg then reverse the leg so bottom leg is now on top and do the same action between 8-12 times. Alan Nevies and his colleagues at northlondonosteopaths would not like to give you lopsided advice.