The gluteus maximus is not only a fun word to say, but it’s also a very important muscle. Located in the rear end, its function is to act upon the pelvis, supporting it and the trunk upon the head of the femur. Weak glutes often lead to lower body injuries that can leave one sidelined or hobbling around for quite a long time. Many strength trainers seem to overlook the need to exercise the glutes, leaving them and their clients with an unbalanced body. And so, it is fair to conclude that whenever one exercises the hamstring muscles, it is also important for him or her to exercise the glutes; for if the hamstring muscles get strong but the glute muscles remain weak, then the likelihood of developing a hip injury increases dramatically. Chiropractic Clinic Houston has made an effort to introduce the importance of glute strengthening exercises to all of its clients. A healthy pelvis and lower body depend on a gluteus maximus strength exercising program. Our chiropractors at Chiropractic Clinic Houston have put their heads together to develop the ultimate glute strengthening exercise program. With this program, objective and verifiable results are guaranteed within weeks.
Prior to doing any of these exercises, it is very important to warm up. Whether you want to walk or jog, make sure you warm up until you break a sweat. You don’t want feel loose and warm, not cool and stiff. This is very important. Choosing to forgo a pre-exercise warm up can result in calamitous damage to one’s muscles. Most muscle strains and tears occur because the body has not acclimated itself – it is not ready to undergo such high levels of stress which exercise demands. Our chiropractors understand that most people live busy lives and spending twenty minutes warming up seems like a waste of time. But, despite it seeming like a burden, it is a must. Thinking of your warm ups as an investment is very useful. In essence, you are investing a small portion of your time to significantly reduce the chances of developing an injury – an injury that may leave one sidelined for up to six months. A twenty minute preventative exercise is worth the time if it means that you most likely won’t tear a muscle and have to go through hours and hours of rehab.
Single Leg Deadlift: After the warm up, this is a great exercise to begin with. Stand on one leg, with the other straight and up in the air behind you. Lean forward, still with one foot planted on the ground and the other straight behind you. Hold for a second or two and return to the normal position. Repeat this ten to twenty times, or until you feel the burn. Then switch and do the other leg.
Lunge Stretch: This is among one of the most effective and highly-touted exercises for strengthening not only the glutes, but the hamstrings as well. This exercise also improves flexibility. Simply step forward with one leg and lower your back knee, keeping the knee you use to step forward with over your ankle. Hold for twenty to thirty seconds on each side. Be careful not to stretch too far, as this can lead to a strain, or, even worse, a tear. Play it conservative; don’t stretch if it feels uncomfortable. You will progressively get more and more flexible as you do this exercise on a regular basis.
One-Legged Squat The one-legged squat is among one of the most difficult exercises in existence. This exercise, if done improperly, can lead to a strain or tear. So be careful. If you have trouble doing two-legged squats, don’t even try doing a one-legged one. Make sure you can do at least thirty to forty two-legged squats before you even attempt the one-legged variation. With one-legged squats, you want to plant one foot firmly on the ground, with the other one out in front of you. Keep the leg that is not on the ground at a 45 degree angle. You will notice if you try sticking your leg straight out that there will be some discomfort. Make sure that when you do this exercise, you start shallow, trying not to bend too far down right away. Much like the lunge stretch, the more often you do the exercise, the more comfortable you will become in taking the exercise to the next level and making it a bit more challenging.
Our chiropractors at Chiropractic Clinic Houston can help you perfect your form so that you can get the most out of your exercise routine. Improper form when performing one of these exercises can set you back weeks or even months. Nobody wants that, and neither do we. That is why we suggest that you come in and have a chat with one of our chiropractors, who, with their specialized expertise can help set up a program specifically for your wants and needs. Physical health is a a necessary but not sufficient part of living a happy life. Our chiropractors can help take your physical well-being to the next level so that you can live a healthy, and, hopefully happy, life.