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Home / Fitness and Health / Jeremy Ethier shares a 4-step plan for Gluteal Amnesia on video

Jeremy Ethier shares a 4-step plan for Gluteal Amnesia on video

Built with Science, kinesiologist and fitness trainer Jeremy Ethier wants to help you “wake up” your glutes.

“The problem these days is that we sit a lot and for long periods of time. This is a great way to forget how you’re using your glutes. Especially if you don’t take steps to counter it,” says Ethier.

This can commonly lead to back pain, hip pain, and gluteal amnesia (also known as dead butt syndrome). This condition occurs when your glutes cannot fire. The spine expert Dr. Stuart McGill, who developed the core stability exercise The McGill Big 3, coined the term in his research.

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There are four indicators that this condition might occur:

First, you find it difficult to feel your glutes working / counterproducing. “If you feel it in the back and hamstrings instead of glutes during lower-body exercises, it is a sign that the glutes are not activating as they should be,”

; says Ethier.

Second, you won’t feel your gluteus muscles when performing a one-legged gluteus bridge. “With one leg straight and the other leg flexed on the floor, hold this position with your hips in the air. If you feel your hamstrings, lower back, or quads more than your glutes, this is another clue Your glutes aren’t there. Don’t do what you’re supposed to do during hip extension. “

Third, you have an anterior pelvic slope. “If you notice your anterior pelvic tilt (13 degrees) from the side, your glutes likely cannot pull your posture to their neutral position because of weakness,” says Ethier.

Fourth, you find it difficult to fill your pants. “If you sit for most of the day and have what is known as flat-butt syndrome, your glutes might need some work,” says Ethier.

If you have one or more of these indicators, then you can try this four step glute activation plan.

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Step 1: contraction
The first step is to understand what a gluteal muscle contraction feels like. To do this, sit down and place one hand under each buttock cheek. Take turns contracting each of your glutes to create the connection between your mind and body.

From there, an advanced mode is to get on one knee. Contract the glutes on your leg that hit the floor to feel your glutes snap into place. Do this a few times on each leg.

Step 2: activation
Two simple exercises by Dr. Stuart McGill who was found to be shooting up your glutes again. Dr. McGill walked Ethier through each exercise and gives the full overview below:

Exercise 1: Glute Bridges (3 sets of 10 reps with a 5 second break above)
This movement targets the largest of your glutes, the gluteus maximus.

“Lie on your back with your knees bent. Keeping your core tensed and your back flat, squeeze your bum to engage them first. Then lift it while pulling your adhesives together. Hold yours on top.” Glutes pressed as tightly as possible about 5 seconds before coming back, “says Ethier.

Exercise 2: Clam Shells (3 sets of 10 repetitions per side)

This will help activate your gluteus medius.

Lie on your side with your knees and hips bent. Use one arm to make a pillow for your head, then with your other hand place your thumb on the bone in front of your hip, then wrap your other fingers over the top of your bum (the glute medius). You want to feel this muscle working as you move. While holding your feet together and tightening the core, open your upper knee like a clam shell so that the knee of your thigh rises toward the ceiling. “Avoid twisting your hips by keeping those abs,” says Ethier.

Step 3: progressing with resistive load
Once you are comfortable with the two movements, you can continue working your glutes with more resistance and strain. To do this, you should do three exercises.

Exercise 1: Sideways step up
“It challenges the gluteal muscles to stretch the hips, but also to strengthen the frontal plane,” says Dr. McGill.

To do this, stand with one leg on a block / step. Keep your arms forward for balance and touch the floor with the heel of the other leg. Then come back up. Once you’ve made progress, you can pull up your knee at the top and hold it down for 1 to 2 seconds.

Exercise 2: Cup squats
“It targets the glutes and really stimulates all of the neuromuscular compartments in the glutes,” says Dr. McGill.

To do this, hold a kettlebell or dumbbell against your chest. Use your lats to screw your shoulder sand in place. Keep your elbows tight. Squat back and pull your hips through. For a progression, squat 3/4 of the way down and then move back and forth over each foot.

Exercise 3: Cable feedthroughs
“It really does set up squats and deadlifts, as well as some of the more powerful types of exercises,” says Dr. McGill.

To do this, grasp the cable through your legs. Bend at your hips and pull yourself back to an upright position.

At the end of this progression, the idea is to fully integrate the hamstrings and glutes, “says Dr. McGill.

Step 4: prevention
“You want to avoid long periods of sitting in which you don’t use your glutes at all,” says Ethier. Every 30 minutes you should get up, go for a walk, or stretch.

He suggests doing wake-up exercises during these breaks, maybe 3 to 5 times during the day. Try to raise your toes – point your toes outward, squeeze the quads together, and then step onto your toes while squeezing your glutes as hard as you can. Do this for 10 repetitions of 5 seconds.

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