WELCOME TO. The sleeping bum Solved!

Size: px

Start display at page:

Download "WELCOME TO. The sleeping bum Solved!"

Emma Allison
5 years ago
Views:

1 WELCOME TO The sleeping bum Solved!

2 2 P a g e Contents Weak glutes lead to:... 3 Rules of gluteal work:... 4 The Gluteal Program... 5 Supine (lying on your back) mobility... 5 Pelvic curl / hinge with magic circle... 6 Pelvic hinge double and single leg (Box) Side lying glutes closed chain + Tone Loop... 8 Prone over a 65cm Ball + Tone loop if possible... 9 Side lying glutes open chain Sitting to standing (variations) + 4kg or 5kg weights Side stability walk + tone loop Aligned lunges + 4kg or 5kg weight Single leg hinge + weights (aligned) Prone Gluteals + Tone Loop (Extended Knees) Kneeling closed chain gluteal press References... 17

3 3 P a g e The consequences of this muscle falling asleep is huge because it is fundamental for many daily activities i.e. getting up off of a chair, standing back up when you have bent over to pick something up, walking, running, squatting and jumping. So I guess it is safe to say that you need one and in needing one I mean a good one. One that can contract and one that when it actually does contract you can feel it working. Unfortunately this is not the case is a very large percentage of the population. Let's just say it is due to sitting all day, standing in a compromising posture and performing a specific sport that does not use this muscle in its best form i.e. long distance running. So what is the result of this 'lazy bum syndrome'? Weak glutes lead to: Very weak hip stability. Compromised sacro-iliac joints. Weak hip disassociation. Loss of stability for the lumbar spine. Hip injuries. Need we say more? Knee injuries. Compromised movements when getting out of bed or getting up off of chairs. Bums that generally just don't look great. We have gone to do tests with an EMG to see what exercises would get the gluteus maximus to work the most efficiently. The conclusion was; what works for the one does not necessarily work for the other. We cannot generalize gluteal exercises due to the fact that each person has a different mind that responds differently to instruction, positions, and familiar movements. Then of course each person has different habitual movement patterns within their hips. These patterns have caused tighter muscle groups from restricting or predominating movements or altered neuro-muscular patterns. There is a science involved in getting the ever popular bum to work and look better. 1. People with very tight hip flexors do not respond well to open chain gluteal exercises. Their brain cannot think of moving freely in space and trying to contract a 'paralyzed' muscle. We have to bring in closed chain gluteus maximus work while the hip is still in hip flexion. With this there needs to be a strong mental concentration on the gluteus maximus (bum) to work. It helps a lot if the person thinks of the movement as a pulling action rather than a pushing action. When you bring in the closed chain element then it will be a pulling and pushing action. 2. For those of you who just want to get the gluteals working. Try giving it a squeeze in a sitting position. You should see your body lift a bit when you squeeze it.

4 P a g e FEEL if the one side works better than the other side and put more mind focus on the weaker side. Do this whenever you remember. This will start opening the pathway to making it exist.

4 4 P a g e FEEL if the one side works better than the other side and put more mind focus on the weaker side. Do this whenever you remember. This will start opening the pathway to making it exist. You could even just lie on the floor at home and give the gluteus maximus a squeeze. See how long you can hold this squeeze for. Time it! Aim to increase this time. Now you are waking it up and soon you will be ready to get into the real nitty gritty of the glute training. The GOLDEN RULE IS: NO COMPENSATIONS This is a process. DO NOT give up! Give it 6 months. Yes...can you believe it...six MONTHS and it will look better and it will work better and it will stabilize better. This course is purely to target the gluteals. In other words, we want to provide you with a great glute workout. Please note that for the science behind this work, we suggest that you do the Why Behind Compensations course because this will do just that. It will give you the why behind each compensation on a client specific level. As you see these exercises during this course, you might come across compensations. It is extremely important to understand why these compensations are happening in order to assist your client or patient to the best of your ability. For the ULTIMATE HIP HEALTH, do the hip home program, spinal home program and knee home program. These three programs together are your powerful tool to amazing joint health forever! Rules of gluteal work: 1. Use your lower abdominals to create resistance for your gluteals. 2. Do not allow the back to arch unless the exercise requires this. 3. Keep extension in the thoracic spine. 4. Avoid too much TFL activation 5. Tight hip flexors require wider legs in order to activate the gluteals better. 6. Eccentric gluteal work is essential for anterior and posterior tilters.

5 P a g e The Gluteal Program Supine (lying on your back) mobility Tuck Squeeze Chair press 1. Lying on your back on a mat with your legs extended out straight in front of you.

You are going to gently press your lower back into the floor trying to use your abdominals and you may use a little bit of glutes. As you press the back down, extend your knees into the floor.

Ensure that your arms are by your side with your palms up and keep your knees extended.

5 5 P a g e The Gluteal Program Supine (lying on your back) mobility Tuck Squeeze Chair press 1. Lying on your back on a mat with your legs extended out straight in front of you. Ensure that your arms are by your side with your palms up. Ensure that your knees are extended. You are going to gently press your lower back into the floor trying to use your abdominals and you may use a little bit of glutes. As you press the back down, extend your knees into the floor. This will lengthen the front of your hips and assist the hips in releasing 2. Lying on your back on the mat with your legs extended out straight in front of you. Ensure that your arms are by your side with your palms up and keep your knees extended. Gently squeeze your glutes (bum) and be aware of how each side feels as they maybe will not activate the same amount. 3. Lying on your back on the mat with your legs extended out straight in front of you, but place your legs on the inside of a dining room chair. Ensure that your arms are by your side with your palms up and keep your knees extended. Gently squeeze your glutes (bum) and press your legs outwards into the chairs legs. Be aware of how each side feels as they maybe will not activate the same amount. Result: This will enable the hip stabilizers to start activating and will be the basic exercises to get the hips functional.

6 P a g e Pelvic curl / hinge with magic circle Place your legs inside a magic circle because this is going to activate your hip stabilizers as soon as you

Keep your palms up with your arms next to your side. Keep a neutral pelvis (this is where your hip bones and your pubic bone form a flat plate).

You will do this for at least 10 repetitions and then on the final repetition stay at the top.

6 6 P a g e Pelvic curl / hinge with magic circle Place your legs inside a magic circle because this is going to activate your hip stabilizers as soon as you press your knees out against the circle. Start with your knees bent and your feet one foot away from your pelvis. Keep your palms up with your arms next to your side. Keep a neutral pelvis (this is where your hip bones and your pubic bone form a flat plate). From there you are going to press your knees out against the magic circle and then gently hinge your pelvis up to the ceiling. You will do this for at least 10 repetitions and then on the final repetition stay at the top. From here you are going to pulse your knees out to the side pressing against the magic circle for as many repetitions as you can handle. Try and increase these repetitions every week. Once you have completed the exercise, pull your knees in towards your chest. Result: Stability of the pelvis and therefore the hips.

7 P a g e Pelvic hinge double and single leg (Box) 90 Do parallel and laterally rotated + tone loop (When doing single leg you can hover the leg off of the

offers a larger range of hip extension due to the rectus femoris being more lengthened.

Start with your knees bent and your feet one foot away from your pelvis (parallel then laterally rotated with the heels together but the knees apart).

From there you are going to press your knees out against the tone loop and then gently hinge your pelvis up to the ceiling.

7 7 P a g e Pelvic hinge double and single leg (Box) 90 Do parallel and laterally rotated + tone loop (When doing single leg you can hover the leg off of the floor or you can rest the heel on a box and press the heel of the raised leg into the box) The whole series can be done with the feet on a box because this offers a larger range of hip extension due to the rectus femoris being more lengthened. Place your legs inside a tone loop because this is going to activate your hip stabilizers as soon as you press your knees out against the loop. Start with your knees bent and your feet one foot away from your pelvis (parallel then laterally rotated with the heels together but the knees apart). Keep your palms up with your arms next to your side. Keep a neutral pelvis (this is where your hip bones and your pubic bone form a flat plate). From there you are going to press your knees out against the tone loop and then gently hinge your pelvis up to the ceiling. From there you are going to raise one leg up to a 90 bent position. Do small pulses up with the other leg. The turned out position is going to target the glutes easier so bear this in mind especially if your client has tight hip flexors. Result: Stability of the pelvis and therefore the hips.

Ensure that your bottom waist is lifted off of the floor and that your two hips are stacked on top of each other.

8 8 P a g e Side lying glutes closed chain + Tone Loop Result: Unilateral hip stability Lying on your side with your bottom leg to 90 bent in front of you and the other legs foot against the wall also bent at 90. Ensure that your bottom waist is lifted off of the floor and that your two hips are stacked on top of each other. Press your top leg into the wall and this will create the closed chain effect making it easier for your gluteus maximus to work. Gently open the top knee up to the ceiling with the heel still pressing into the wall.

9 P a g e Lying prone over a ball with your elbows on the floor.

you actually use your abdominals to press your pubic bone into the ball.

Bend both your knees so that your feet do not touch the floor.

9 9 P a g e Lying prone over a ball with your elbows on the floor. You are going to allow your Prone over a 65cm Ball + Tone loop if possible spine to take the shape of the ball and ensure that you actually use your abdominals to press your pubic bone into the ball. This lumbar flexion is going to encourage a great gluteal contraction as the exercise progresses. Bend both your knees so that your feet do not touch the floor. Turn your legs out and squeeze the heels up against each other (this is very important). Gently raise your knees up to the ceiling maintaining the posterior pelvic tilt, lower abdominal contraction, heels squeezing together and knees pulling open with the use of the glutes. Result: Working the gluteals from an eccentric towards a concentric position.

Gently pull the top knee open and as you do this, press your heels up against each other.

10 10 P a g e Side lying glutes open chain Lying on your side with both legs bent to 90 and the feet under the coccyx. Ensure that you bottom side is lifted off of the floor to ensure that your hips are stacked on top of each other. Gently pull the top knee open and as you do this, press your heels up against each other. You will feel the glutes activating to open the knee out. (Tip: press the top hip slightly forwards and as you open the knee) Result: Unilateral hip stability as the knee moves freely.

11 P a g e Sitting to standing (variations) + 4kg or 5kg weights Sitting on a chair. Ensure that you are sitting on your sitting bones and not on the back of them.

Extend your arms out straight in front of you (or have them by your sides if you are holding heavier weights) Hinge your torso forward and maintain perfect posture with your

11 11 P a g e Sitting to standing (variations) + 4kg or 5kg weights Sitting on a chair. Ensure that you are sitting on your sitting bones and not on the back of them. Find that perfect posture. Extend your arms out straight in front of you (or have them by your sides if you are holding heavier weights) Hinge your torso forward and maintain perfect posture with your spine. Activate your glutes (bum) and gently get up off of the box and stand up straight. Gently control back down onto the box. You can increase the difficulty by using a lower chair and moving your arms to behind your back. Result: Stability of the pelvis as we do a daily movement i.e. sitting to standing. As well as toning the gluteus maximus

12 P a g e Side stability walk + tone loop Standing in perfect posture with

You are going to go down into a semi squat with the feet hip distance apart

Step out with one leg as far as you can without losing your alignment and

12 12 P a g e Side stability walk + tone loop Standing in perfect posture with the tone loop around midcarve and your hands behind your back. You are going to go down into a semi squat with the feet hip distance apart and the spine in neutral (hinging forward). Step out with one leg as far as you can without losing your alignment and then bring the other leg to come back to hip distance apart. Result: Strengthening the hip abductors in hip stability.

13 P a g e Aligned lunges + 4kg or 5kg weight Standing in perfect

You are going to take a lunge forward so that both legs form a 90

Press up to a single leg stance with the front legs glutes and

Ensure that you emphasise that the glute needs to press you up and

13 13 P a g e Aligned lunges + 4kg or 5kg weight Standing in perfect posture with one or two weights depending on your strength. You are going to take a lunge forward so that both legs form a 90 bent angle. Press up to a single leg stance with the front legs glutes and quads. Step forward with the leg that is up. Ensure that you emphasise that the glute needs to press you up and not just your quads. Result: Teaching the gluteus maximus to raise the body from a flexed hip. When loaded, it will also have great toning properties.

14 P a g e Single leg hinge + weights (aligned) Standing in perfect posture on one leg. Ensure that the leg that you are standing on already has the gluteus medius activated.

14 14 P a g e Single leg hinge + weights (aligned) Standing in perfect posture on one leg. Ensure that the leg that you are standing on already has the gluteus medius activated. Place a weight in the opposite hand of the leg that you are standing on. You are going to squat down on one leg with the torso hinging forward and NO collapsing in the supporting hip. As you squat down, you are going to tap the weight on the floor and then use the supporting legs gluteals to pull you back up to the starting position. On the last repetition, hold the squat for at least 10 seconds as this will cement the eccentric hold of the gluteus maximus. Result: Teaching the gluteus maximus to raise the trunk from a flexed position on a single leg with load. This has fantastic toning properties.

15 P a g e Prone Gluteals + Tone Loop (Extended Knees) Lying prone with the tone loop just above your knees.

If you have tight hip flexors then abduct the legs slightly. Laterally rotate the hips.

slight posterior tilt. Feel that it is a pulling action. Repeat this. Then you are going to bend one knee.

From there you are going to bend both knees and laterally rotate the hips.

15 15 P a g e Prone Gluteals + Tone Loop (Extended Knees) Lying prone with the tone loop just above your knees. Contract your abdominals, press your pubic bone into the floor and try and do a slight posterior tilt with your pelvis. If you have tight hip flexors then abduct the legs slightly. Laterally rotate the hips. As you are pressing your pubic bone into the floor, gently pull the legs open as far as you can without losing abdominal activation and that slight posterior tilt. Feel that it is a pulling action. Repeat this. Then you are going to bend one knee. Only pull out the bent knee but keep the extended leg still. It will be resisting the moving leg. From there you are going to bend both knees and laterally rotate the hips. Now your heels will be squeezing together with the knees pulling open against the tone loop. Ensure that the knees are still off of the floor and that there is not arch occurring in the lumbar spine. Pulse the knees open and up whilst squeezing the heels together. Result: Teaching the gluteus maximus to fully extend the hip with the help of its synergists. This has fantastic toning properties

16 P a g e Kneeling closed chain gluteal press Sitting on your knees with your legs slightly apart. You are going to have a box or even a wall that is the same height as a bath in front of you.

Use your gluteus maximus to press your pubic bone into this surface. The more you press the more it will work. Maintain a good abdominal contraction.

It is amazing toning properties as the hip flexors create resistance for the glutes for many people in this exercise Ending position Rest position (child s pose) Just rest back in the resting

16 16 P a g e Kneeling closed chain gluteal press Sitting on your knees with your legs slightly apart. You are going to have a box or even a wall that is the same height as a bath in front of you. If you do not have either, then you can use a 65cm or 55cm ball. Make sure that you pelvis and knees are touching the surface that you have chosen. Use your gluteus maximus to press your pubic bone into this surface. The more you press the more it will work. Maintain a good abdominal contraction. You can pulse into the surface and then add in an isometric press into the surface. Result: Working the gluteus maximus closed chain in a more postural position bilaterally. It is amazing toning properties as the hip flexors create resistance for the glutes for many people in this exercise Ending position Rest position (child s pose) Just rest back in the resting position. Do not stretch the muscle per say now as it will resist the stretch due to the intense work that it has just undergone. You could maybe stretch it 30 minutes to an hour after class. Result: Working the gluteus maximus closed chain in a more postural position bilaterally. It is amazing toning properties as the hip flexors create resistance for the glutes in many people in this exercise This is a sure fire way to fire those glutes beyond your wildest dreams. If you stick to this you will definitely land up with the glutes that you were hoping for and you clients will get the results that they need. Remember the importance of stretching (30 minutes after training or the next day) and doing everything according to the clients capabilities.

17 P a g e References 1. Reference 1: Kendall, F. P., McCreary, E. K., Provance, P. G., Mcintyre Rodgers, M, Romani, W. A. (2005). Muscles testing and functions with posture and pain.

17 17 P a g e References 1. Reference 1: Kendall, F. P., McCreary, E. K., Provance, P. G., Mcintyre Rodgers, M, Romani, W. A. (2005). Muscles testing and functions with posture and pain. Lippincott Williams & Wilkins. 2. Reference 3: Website: ; Last visited, March 2012, Wikimedia foundation incorporated. Pg. 3, 6,7,8,18 3. Website: ; Updated Thompson, T. (2007) Pilates Unlimited Post educational course Agur, A. M. R (1999) Grants Atlas of Anatomy. Lippincott Williams & Wilkins. Pg 92 93, , , , , , , , Comerford, M. J, Mottram, S L, (2007) Post educational course Performance stability. Pg 15, Comerford, M. J, Mottram, S L, (2007) Post educational course Performance stability. Pg 6, Agur, A. M. R (1999) Grants Atlas of Anatomy. Lippincott Williams & Wilkins. Pg 92 93, , , , , , , , Website: ; Last modified, 3 March 2011 at 07:28, Wikimedia foundation incorporated. 9. Website: ; Last modified, 14th March 2011, Wikimedia foundation incorporated. 10. Website: Updated Website: Website: Website: Website: Website:

FIT IN LINE EXAMPLE REPORT (15/03/11) THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT

THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT FIT IN LINE EXAMPLE REPORT (15/03/11) A 12 part assessment tool to screen your athletic performance in 4 key components: Flexibility, Balance, Strength & Core