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coolcolj
New member
Here's something I've done recently that works really well for release lower back tension/strain and activating the glutes.
do a quad/hip flexor stretch like this at medium intensity
after about 20secs, you should feel your hip flexors start to relax, then you start to contract your glutes and extend the hip/thigh back at moderate intensity for a brief moment, and repeat 15-20 times. By then you'll feel your hip flexors relax even more and your hips/glutes warm up.
then do the other leg.
Works much better than glute bridges!
For one you can do them anywhere, anytime and the problem with glute bridges, and other variants like bird dogs, is that your lower back is still active when you do them, so it kinda defeats the purpose. Plus the effort in those moves is quite a bit higher.
When I've been sitting a while and I do this move, straight after, my lower back feels all relaxed and nice and my glutes take over an do all the work when I stand or bend over. Where I normally might have my lower back feel all tensed and strained. Everyone can benefit from this move as we all sit quite a bit...
This morning I did it before my part time job, where I lift quite a few moderately heavy things off the floor, very early in the morning, where your lower back is at it's weakest and it felt great. Glutes do all the work, instead of my lower back
Works great before a squat and deadlift session to get the glutes firing. I haven't tried it before jumping or BBall, but I'd imagine it would be awesome, as you relax the main antagonist of the jumping muscles, the hip flexor, and activate the prime jumping muscle, the glutes. It's probably why my spinal erectors have been feeling trashed after jumping/landing because of my over active lower back and tight hip flexors, and somewhat inactive glutes.
Will try it out this Saturday at BBall, I just might jump better and reach my max jump height earlier
do a quad/hip flexor stretch like this at medium intensity
after about 20secs, you should feel your hip flexors start to relax, then you start to contract your glutes and extend the hip/thigh back at moderate intensity for a brief moment, and repeat 15-20 times. By then you'll feel your hip flexors relax even more and your hips/glutes warm up.
then do the other leg.
Works much better than glute bridges!
For one you can do them anywhere, anytime and the problem with glute bridges, and other variants like bird dogs, is that your lower back is still active when you do them, so it kinda defeats the purpose. Plus the effort in those moves is quite a bit higher.
When I've been sitting a while and I do this move, straight after, my lower back feels all relaxed and nice and my glutes take over an do all the work when I stand or bend over. Where I normally might have my lower back feel all tensed and strained. Everyone can benefit from this move as we all sit quite a bit...
This morning I did it before my part time job, where I lift quite a few moderately heavy things off the floor, very early in the morning, where your lower back is at it's weakest and it felt great. Glutes do all the work, instead of my lower back
Works great before a squat and deadlift session to get the glutes firing. I haven't tried it before jumping or BBall, but I'd imagine it would be awesome, as you relax the main antagonist of the jumping muscles, the hip flexor, and activate the prime jumping muscle, the glutes. It's probably why my spinal erectors have been feeling trashed after jumping/landing because of my over active lower back and tight hip flexors, and somewhat inactive glutes.
Will try it out this Saturday at BBall, I just might jump better and reach my max jump height earlier
