Back 2 Basics 2/2

While many of your kids are grown and don't require the same level of back to school effort, many of you are still going through adjustments as shorter days often call for a bit of routine shake up. Since our last post was about the posterior chain, it's important to follow up on that same line of thought. 

To recap: the posterior chain includes the calves, hamstrings, glutes and back. The body craves symmetry and when one side works harder than the other, it can easily pull things out of alignment and quickly bring on fatigue. Caring for your posterior chain helps keep things balanced- foam rolling, stretching, massage- it's all important and it's all good. What we want to focus on today is growing stronger muscles that work properly and help decrease injury.

Training the posterior chain is not complicated. However, building strong muscle takes dedication and perseverance. It's true what they say about not skipping leg day. So here are 3 great ideas for training your posterior chain for explosion and stability.

1) (Speed) Skaters: Here, you'll do a side lunge where one leg crosses behind the other. These can be as slow or as fast as you'd like, but do be sure you're bending into a deep squat. To shake things up, do a skater and go directly into a squat. 8-12 reps, 3-4 times should do it. You'll feel this straight in your gluteus maximus and gluteus medius. Why is this important? Your glutes are considered to be some of the strongest in the body and weak glutes translates to back pain. 

2) Kickstand RDL's: We all know and dread the Russian Dead Lift. This variation requires one leg to be propped up, either behind you at a 90 degree angle, or in a gentle relevé (don't worry, both suck). With weights, keeping your back straight, hinge at the hips before returning upright. Form is everything with this exercise. If you want an even more complicated version, add a slight rotation, bringing the weight across your midline. This will take things to the next level while building balance and encouraging proprioception. 

3) Supermans: This exercise is truly transformative, as it can be as easy or difficult as you make it. A basic Superman requires you to lay on your stomach with your arms outstretched. Gently lift both arms and legs off of the ground. Repeat 8-12 times. If you're looking for a challenge, hold your Superman position for 10-30 seconds and add a resistance band to your ankles for extra glute work. 

There are hundreds, if not thousands of ways to exercise the back side of the body and they're all important. After having multiple people come in with weak glutes, it seemed fitting to focus on movements to help build powerful backsides. Should you try these, make sure to stretch thoroughly when you're through. 

One stretch that requires a yoga block or something similar can target your glutes, back and hamstrings all at the same time. Simply place one foot on the block and try to straighten both legs to touch your toes. Hold for 10-15 seconds before switching sides.    

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