LET’S NOT FORGET OUR GLUTES! WITH JOHN FORDE, PHYSIOTHERAPIST AT KATIE BELL PHYSIOTHERAPY & WELLNES Leave a comment
As a group of professionals, Dental Technicians are particularly prone to spending most of the day sat down. We have previously discussed techniques and help for posture and preventing back problems, we must not forget the glutes (aka bum)! It is also likely that most of us will be spending much more time sat on our bottoms than we would normally, be that homeschooling, watching Netflix and generally being less active due to the current lockdown restrictions.
There are lots of home exercise programmes you can follow in this time, as well as a great Pilates online programme from the team at Katie Bell – Physiotherapy & Wellness.
Be mindful to try and fit 150 minutes of aerobic exercise a week – that’s exercise which increases your heart rate – and two sessions of strengthening activity per week as recommended by NHS England.
We know that our gluteus maximus (our bum) is the biggest muscle in the body and is important with pelvic stability, balance, posture and preventing lower back pain. It’s also an important muscle when you are running and cycling and having a strong bum can help prevent knee pain. I have noticed over the past year during lockdown that I have been sat on my bottom more than I would normally.
Our gluteus maximus needs to maintain its name of being the strongest muscle in the body due its huge importance for aches, pains and stability. So, we must make sure we are continuing to contract and work our bottom muscles to keep it strong. The exercises below are great ones for getting our bottom muscles working.
GLUTES WORKOUT: 15-20 REPETITIONS ON EACH LEG
Donkey kicks
Start on all fours, hand under shoulders and knees under hips. Make sure you keep your hips level at all times. Lift your leg up to the ceiling keeping it at a 90 degree angle.
Fire Hydrant
Again, start on all fours. Hands under shoulders and knees under hips. Keep your hips level. Lift one knee out to the side until the thigh is parallel to the floor.
Clam shell
Start in a side lying position. Rest your head on your outstretched arm, you can use a pillow or rolled up towel to support underneath your head. Bed your knees up and have your heels in line with your bottom. Now keeping the bottom leg on the floor, open up your top knee. The ankles should remain together. You should feel the side of your hip working, this might be a burning feeling, that’s a good sign as you are working the correct muscle.
The 3 exercises above are great ones to add to your weekly exercise routine and maintain your gluteus strength.
Let’s remember in these times when we are on lockdown to remain positive and maintain our health bodies and healthy minds.
Try not to spend too much time sat on your bum!
Please feel free to contact our team on 0114 327 2080 or email hello@katiebell physio.com for further support.
