The BIG Problem with Glute Exercises for Runners | Bulletproof Runners скачать в хорошем качестве

The BIG Problem with Glute Exercises for Runners | Bulletproof Runners

If your physio (physical therapist) told you that you need to do glute exercises for runners to fix weak glutes, there are a few things you need to know so that you can strengthen your glutes with the correct exercises and get back to running pain free. 🏃‍♂️ Bulletproof Runners Programme (7-DAY FREE TRIAL): https://bulletproofrunners.com/?src=b... bʊlɪtpruːf ˈrʌnərz ======== There are a couple of things you need to know if you’ve been told you should work on strengthening your glutes. Once you understand this, it might completely change your approach to glute training as a runner. This is something a lot of physiotherapists should talk about more with their clients, because many runners spend a lot of time doing glute exercises but don’t necessarily hit the mark. Often, that’s because they’re not addressing the underlying imbalance that’s actually inhibiting their glute muscles from doing their job properly. If your glute med or glute max is inhibited and you’re doing lots of glute-focused exercises, you’ll just be going through the motions without getting much benefit from them — which can be frustrating for both you and your coach. Let’s talk about what these issues are and how to think about muscle groups as pairs, known as antagonistic pairs. A good example is the relationship between the glute med and the adductors. The glute med, located on the outside of the hip, helps control movement in the frontal plane — for instance, preventing hip drop when you’re running or standing on one leg. If the adductors on the inside of your thigh become tight or overactive, they can interfere with the signals between your brain and the glute med, effectively inhibiting its function. So, if your adductors are tight, you can do glute med exercises all day long but still end up compensating and not getting much benefit. That’s why it’s important to first release and calm those tight adductor muscles. To do that, start with a simple exercise. Get into a half-kneeling position with your front leg extended out to the side, knee straight, and foot pointing forward. Shift out until you feel a mild stretch in your inner thigh — nothing aggressive or painful. From there, press your foot gently into the ground so you feel your inner thigh muscles engage. Hold that for about six to ten seconds, take a deep breath, relax, and move slightly deeper into the stretch. Repeat this three to five times, then hold the final position for about 20 to 30 seconds...