Next stop on the #glutesofglory train...hip extension!
I tend to spend too much time on the floor with my workouts so this is my attempt at getting up off the floor gradually and working towards standing postures for strength. Here’s to facing fears and getting strong.
Bridges are tough for a lot of people because it is so easy to do them wrong, and for me it is a trick and a half to keep my back out of it.
Enter: ottoman hip extensions! This video is sped up 4x so take it SLOW, feel the good burn, and really feel your glutes contracting and working here. I am gently activating lower abs and fully relaxing my back and letting the ottoman serve as my solid base. Bent knee takes hamstrings mostly out of the equation so you can focus on glute max.
Feel the burn and make sure to breathe throughout this one.
Yes, those are skinny jeans, and yes, that is a kid fort in the background :)
It’s a special Halloween edition of The Pelvic Underground. I even dressed up for the occasion!
Here’s something scary...tight glutes and pelvic floor! One of my recent favorite self-myofascial release tricks.
This one targets pelvic floor from behind and specifically deep hip rotators. It is delicious for getting a femur (the “thigh” bone) that sits too far forward in the socket to rest back and center.
Got a tight pelvic floor, hip impingement, or a labral tear? Try this out!
First, lie on the floor with knees bent and feel what you feel, particularly how much floor you can feel with your bum. Is one knee higher than the other? If so, do that side first and most.
Next, find your midline between #glutesofglory and then feel for your tailbone, place the ball an inch or so above and to the right or left of the tailbone. Don’t rest *on* the bony areas, find flesh. Then rest in that spot, breathe into it and feel yourself #relax into this. It should NOT hurt. Then move across your glutes doing this same thing until you reach the back of your “hip bone” (posterior portion of the greater trochanter). Remove the ball and now see how it feels. How much more floor can you feel? Does it feel like a wide open space now? That’s your femur resting into position 😎 Are your knees level now? Excellent!
Happy (belated) Halloween!
Runner, lifter of children, PTA, CPT, PCES, pelvic health zealot