Don’t skip leg day!
by Heather Gamin, LMT
The Glutes are a group of three muscles that many are familiar with as they are the extra padding we use to sit. The glutes are made up of three separate major muscles, the gluteus maximus, gluteus medius and the gluteus minimus as well as other smaller muscles that reside deeper within the pelvis. Let’s dive into the function of the gluteus maximus and why we shouldn’t skip leg day. The gluteus maximus plays a key role in controlling the relationship between the pelvis, trunk and femur. The movements of the gluteus maximus help bring the hip in towards the body, due to its attachment to the iliotibial (IT) band, this tendon stabilizes the knee and rotates the hip joint. When the gluteus maximus is weak one may experience lower back and/or hip pain, as well as an unbalanced gait (how your center of gravity is when you walk), and poor spine alignment (posture). This happens because the gluteus maximus becomes weak from improper posture. Improper posture can be caused by injury or lack of movement, the pelvis begins to tilt anteriorly (forward) creating lordosis of the spine (sway back).
The gluteus maximus, the largest glute muscle, is a stabilizing muscle for the sacroiliac (SI) joint, the area between the tailbone (sacrum and the pelvis). If you have ever experienced sciatica, you most likely have felt how a shift in the sacroiliac can cause a compression of the sciatic nerve. Leaving you feelings of sharp, burning pain that radiates from your lower back or hip down into the leg. When the pelvis tilts forward (in an unnatural state) it has an impact on all the muscles of the leg due to the body trying to make up for balance. The muscles that surround the femur (the bone in the thigh) will self-lengthen on one side and shorten on the other causing your femur to become misaligned changing the way the knee is connected to the tibia and fibula (bones that make up the shin). As this happens the muscles of our lower leg also become weak on one side and over stretched on the other. The muscles of the shin connect to the foot and they affect the steps we take. When the muscles in the thigh and shin are shortened it causes us to not make contact with the ground while we are walking the way the body is intended to. As this happens your body gets further and further away from homeostasis, or correct anatomical position.
Massage Therapy can help with these issues. When someone comes into the office for a massage with weakness in this muscle or signs of a shortened leg, we perform an assessment to make sure that to correctly identify the muscles that are weak and causing dysfunction. If the gluteus maximus is weak we work the area to restore the heath of the tissue. Often, we are able to give helpful suggestions for what can be done at home to help the body find its way back to balance. For the glutes and legs I would suggest exercises like front plank with hip extension, single leg squats, as well as the clam shell to strengthen the muscles. With regular exercises, twice a day several days each week (3-4), over time the body will correct, and function in a more balanced state. Here are how to do the exercises I have described:
Front Plank with hip Extension
Start by lying on the belly with the forearms on the floor, with elbows tucked in towards your sides and directly under your shoulders. Feet shoulder-width apart. Engage your core muscles by drawing the belly button to the spine. Engage the thigh muscles raising the legs keeping the foot as if it is in a shoe.
Slowly push the body away from the ground so that only the feet and forearms are on the only body parts on the ground.
Continue to breathe, keeping the abdominals strong, and, without moving your torso, slowly lift one leg off the ground.
Hold for 5-10 deep breaths, in and out.
Keep the torso and legs stiff as you slowly and gently lower your leg back to the floor.
Repeat with the other leg.
Repeat for the desired number of repetitions with each leg.
How to Single Leg Squat
Start by standing on your right foot. Lift your left leg out and hold it out straight and slightly in front of your torso. You could also just bend your knee and keep your left leg elevated to start. Your arms can be by your side or out in front of you, or use a chair for balance.
Keep your core engaged by drawing the belly button to the spine. Keeping the torso up throughout the movement. Start pushing your hips back as you lower into a squat position. Aim to get low enough that your hips are parallel to the ground like sitting in a chair.
Squeeze your glutes as you push into the right foot to stand back up. Try to keep your left leg up between reps.
Perform 5 to 10 reps on this side before switching to the left.
Perform 3 sets.
Clam Shell
From a side lying position, keep the spine and hips in a straight line drawing the knees forward and in line with the hips. Keeping the upper body static (still) and knees stacked.
Keeping the heels together open the knees and breathe out. Keep your core tight to avoid rolling back and, as you breathe in, lower your leg back to the starting position. Do this 5-10 times.
Switch side and repeat, 5-10 times making sure the belly button is tucked into the spine during this whole exercise.
Check out our Facebook page for a short video on how the exercises should look.
