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Hip Raise Stretching

Hip Raise

Lumbar Pain – Glutes and all

The glutes are a hugely underrated muscle group that allows us to extend the hip. Not only do strong glutes look amazing, but they also help do move in many of the ways we are meant to.
Strong hip extension can help minimise lower back pain by taking pressure off the hip flexors (which are tight and pulling us forward) and prevent the back muscles from becoming overworked.
Constantly sitting is a huge problem for every day Australians and as we know sitting for long periods has been linked to some serious cardiovascular health risks.
What can you do at home to help strengthen up glutes and add to your knowledge of how to get rid of back pain? Simple!

Here’s what we will do:
Hip raises – lie in a sit up position with knees at 90 degrees and a hand under your lower back, then squeeze the bum and lift your hips to the ceiling. Try not to use your lower back and only your glutes!
Modified squat – on one leg, place a chair behind you and slowly lower yourself down into a sitting position. Focus completely on the knee going in line with the second toe and the hip going backwards (taking the weight)
Donkey kicks – an all time favourite with a twist! On all fours kick your foot up to the roof with the knee bent and squeeze the bum. Bonus points if you can lift your leg out to the side as well (like a puppy heading to the loo!)

Videos of all these will be uploaded very soon, but email me or come in and I can easily walk through how they are done.
Alternatively hang out for the yoga opening next month where I will be running posture and body weight strength classes for all levels and ages! As always, floatation tanks are a great way to alleviate pressure on the lumbar spine and the sensory deprivation is a a huge help to be aware of your body’s natural tension.

Aiden

Hip Raise

Hip Raise

Modified Squat

Modified Squat

Donkey kick plus side raise

Donkey kick plus side raise