Last month my coccyx started to move so badly that I could barely go back and forth to the kitchen. My doctor confirmed that it was a pain in the sacroiliac joint, and it seems that it was mainly caused by pregnancy hormones relaxing my pelvis too quickly, but the problem is-you As you might have guessed-it was exacerbated by instability from the weak gluteal muscles.
I searched YouTube for some training that might be useful soon. In one video by BodyLove Pilates, trainer Ali Handley shares a buttock exercise done with a resistance band looped around the calf. ..
Watch the demo starting at 8:18.
After doing just 8 iterations with Handley, I immediately felt the gluteus medius muscle on the outside of the waist burning. Immediately after walking the dog around the block, I could feel the muscles still on (may burn lightly at each step). Its activation made the pelvis more stable and less painful than it took more than a week.
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So I told myself I was going to repeat the exercise every day. In other words, I did it for two days in a row, but soon forgot.
I knew that somehow I needed to make it a habit. I realized that this is a simple exercise that doesn’t require much concentration, so instead of having dedicated time, I can incorporate it into my morning routine. Now, when I first sit at work, I simply wrap up the resistance for the first 30 minutes (or until I stand up to drink coffee), band around my calves, checking my email and Slack, while Frequently do a few heel lifts. I put the band next to my laptop and remind me to slide it, and it doesn’t take the extra time of my day so I actually do it.
This may be the simplest training routine I’ve ever done. It’s also one of the most effective. Only about a week after practicing regularly, my muscles, which are difficult to target, became stronger and I could feel the pelvis stable even when walking or running. In other words, there was almost no pain in the sacroiliac joint. ..
I know, I know: it sounds too good to be true. Is such a noticeable result somehow in my head? I asked a question to Cecily McCullough, a NASM certified trainer.He worked with clients in the functional fitness-based studio P.volve to see if this kind of habit is really effective, or just think It is experiencing some kind of placebo effect.
She points out that moving the gluteal muscles while sitting may be a strategic way to separate and target the right muscles. “When you’re sitting, you get more support in your pelvis and spine, so you’re against other factors, such as when you’re standing, lying on the floor, or working against gravity. I don’t work with it, “she says. “And for sitting movements, it’s also a minimal range of movement, especially as the band adds resistance.” Even if you don’t pay too much attention to raising and lowering your heels, it’s small and has storage capacity. , It is hard to lose its shape.
Meanwhile, physiotherapist Teresa Marco, DPT, a spokesman for the American Physical Therapy Association, and the owner of Marco physiotherapy in New York City, my dependable movement is not simply exaggerated. Squeeze them together and release them while sitting. Or, better yet, she stands up and says to move around. “Small frequent breaks can greatly help mitigate the problem before it begins,” she says.
But as the cliché goes on, the best kind of training is what you do. There are many other ways to strengthen your gluteal muscles, but for now, we’ll continue with the ones that you don’t have to think about.
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