-Glute Smash and Floss - Although there are several habits that create stiffness in the high posterior chain, there are two that really mess you up: sitting is one, and assuming an open-foot stance is the other. Sitting creates an inordinate amount of ass lamination, so if you take a long flight, drive in a car for extended periods of time, or sit at a desk for a living, you have to constantly work on restoring sliding surfaces to the tacked down quagmire that is your butt. The second issue, which can run parallel or separate to the sitting paradigm, is to stand or walk around with your feet turned out. If youre in fully externally rotated position with your feet angled out, the tissues of your posterior chain are permanently trapped in a shortened state. The result: Your hip external rotators get smoked and a lot of full-range movements become untenable. Want one of the best methods to unglue laminated tissue of your butt? Jam a lacrosse ball in the side of your flute and find an ugly area of trashed tissue. Then use the three sliding surface techniques -Pressure wave, smash and floss, contract/relax. Dont feel like you need to over-complicate this mobilization by targeting specific muscles. People like to tell you, Hit your glute mead or short hip rotators. If your last anatomy lesson was dissecting a frog, this one might leave you a tad clueless. Whats important is that you find your business and put in some qualitative work, staying on the tight area until you MAKE CHANGE. Fundamental stuff. As with other large muscle group mobilizations, you dont need to cover the entire flute region in one session. Set a timer for five-minutes a cheek and put in some work. Youll be surprised what a difference it makes. To test and retest, employ the butt acuity test. Its easy to do and illuminating. Spend five minutes on one butt cheek and then stand up and squeeze your glutes as hard as you can. What youll find is that the side you mobilized contracts with a lot more force than the other. What does that mean? YOU JUST GOT A LITTLE BIT STRONGER AND MORE POWERFUL. ITS LIKE A FREE SUPER POWER. DREW
Posted on: Thu, 01 May 2014 02:29:50 +0000
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