Yesterday I wrote about how the way you load your joints and move is critical to being able to activate the glutes. There is no point being able to do lots of hip thrusts to strengthen them, if the way you are walking means you aren’t loading them.
At the same time we need to make sure that there is nothing else preventing these muscles activating.
Reciprocal inhibition is when tightness in one muscle causes the other to stop working. So for example if your hip flexors are tight, the glutes will be inhibited.
ARE YOUR HIP FLEXORS TIGHT?
If the answer is yes, listen up!
STRETCHING IS NOT THE LONG TERM SOLUTION.
Weakness and instability could be the root cause of your tightness.
This is because when a joint feels threatened all the muscles surrounding that joint will tense to protect it.
We need to stabilise the pelvis and spine in order to be able to free up the hips and fully access the glutes. Lumbopelvic control and the position of your pelvis is the key to unlocking pain free movement.
One simple exercise I love for this is the bird dog but it is an exercise that so many get wrong as they aren’t aware of how their body moves or the muscles they need to connect with to create stability.
Awareness creates change, which is why education is a massive part of my ‘Rebuild and Recharge’ Signature Plan. If you want the permanent solution to lazy glutes and tight hips – then my plan is your answer!
If you would like to work with me online coaching is available. Contact me to book a complimentary call.
I also run a free Facebook group for mature female cyclists where I share lots of tips for improving on hills, endurance, speed, power, health, strength and hormones. Here’s the link if you’d like to join:
https://www.facebook.com/groups/agewithoutlimits
Or if you’d like to see more info about the Online Cycling Transformation Program for Mature Females, where we transform your health, performance, enjoyment and longevity on and off the bike, here is that link:
https://go.heidivilesperformance.uk/apply-now
