YOUR BUTT ( YES I JUST SAID THAT0

Wednesday, September 25, 2013 • Sunnyvale, TX 75182
  1. YOUR BUTT ( YES I SAID IT)
    We call it several names. The gluteus, arse (excuse my French) bum, dearie and butt.

    Whatever you call it, as a society, we sit on it way too much and when we do use it, we use it incorrectly. Yes this applies to me to. Weak glutes and incorrect movement are major cause of low back pain, which 80% of people suffer chronically. Don’t be a statistic. Do this.

    1. Bodyw...eight Hip Extension.

    A. Lie on your back, knees bent, feet flat on the floor and hip width apart( inner legs look like a triangle) with your arms away your sides, shoulder height (arms should look like a T)
    B. Squeeze your glutes until your back flattens on the floor. Maintain neutral spine during this exercise.
    C. Lift your hips until your body forms a straight line from knees to shoulders. Lower your body back down to starting position. Back should be still flat. Shot for 2 sets of 15 reps with perfect form.
    D. Pain? - If you feel this movement in your low back, please work in a pain free range of motion. What is that? When doing the movement stop when you feel the pinch or discomfort and lower back down slowly and repeat. Do this for a week (2 sets, 15 reps) and then retest. Most likely, your pain will be gone.

    https://www.youtube.com/watch?v=lNM84-UO8Yg

    2. The Stick (A pole like a broom handle works best )

    A. Stand with feet hip width apart, toes pointed forward. Put this pole behind you with one hand above you head and the other hand just below the low back. The pole should be touching 3 points, your head, between your shoulder blades and your low back.
    B. Hinge your hips back (imagine a chair behind you) back while maintaining those 3 points of contact. Your torso should form a straight line from your head to your low back. Do you feel your hamstrings? You’re welcome.
    C. Drive through your heels and stand up straight and repeat for 2 sets of 10 reps.