muscles

Strengthen the hip extensor and deep abdominal muscles

Wednesday, January 02, 2013 by: Dr. David Jockers
Tags: hip extensor, muscles, strengthening

eTrust Pro Certified

Most Viewed Articles
Popular on Facebook
CDC issues flu vaccine apology: this year's vaccine doesn't work!
Biologist explains how marijuana causes tumor cells to commit suicide
Depopulation test run? 75% of children who received vaccines in Mexican town now dead or hospitalized
BAM! Chipotle goes 100% non-GMO; flatly rejecting the biotech industry and its toxic food ingredients
Companies begin planting microchips under employees' skin
U2's Bono partners with Monsanto to destroy African agriculture with GMOs
NJ cops bust teenagers shoveling snow without a permit
Russia throws down the gauntlet: energy supply to Europe cut off; petrodollar abandoned as currency war escalates
McDonald's in global profit free fall as people everywhere increasingly reject chemically-altered toxic fast food
Chemotherapy kills cancer patients faster than no treatment at all
Why flu shots are the greatest medical fraud in history
600 strains of an aerosolized thought control vaccine already tested on humans; deployed via air, food and water
Italian court rules mercury and aluminum in vaccines cause autism: US media continues total blackout of medical truth
Flu vaccine kills 13 in Italy; death toll rises
The 21 curious questions we're never allowed to ask about vaccines
Vicious attack on Dr. Oz actually waged by biotech mafia; plot to destroy Oz launched after episode on glyphosate toxicity went viral
Orthorexia Nervosa - New mental disorder aimed at people who insist on eating a clean diet
Whooping cough outbreak at Massachusetts high school affected only vaccinated students

Delicious
(NaturalNews) Core strengthening is a hot topic in the health and fitness world. Most individuals focus on strengthening their abdominal muscles with a wide range of sit-up like exercises. Some of the key muscles to focus on include the hip extensor group and deep abdominal muscles that surround the spine.

One of the most common biomechanical problems is poor muscular synergy in the core and hip musculature. This pattern typically includes hypoactive hip extensor and abdominal muscles while having hyperactive hip flexors and lumbar extensors. This leads to poor joint mechanics and increased susceptibility to pain and injury.

Strengthening the hip extensors

We have been taught to lift with our legs but when we bend down like this, we often put a lot of torque and strain on our knee joints and lumbar spine. We really need to focus on lifting with our hip extension group which are the glutes and hamstring muscles.

In order to effectively lift with our glutes and hamstring muscles, we need to train our nervous system to recruit these muscle fibers. Here are the best tips for that:

1. Throughout the day, repeatedly squeeze the butt muscles together and relax. Do 20-30 reps two to three times per day to train the nervous system to fire these motor units.
2. Use focused awareness when bending or lifting in order to use the hip joint as the fulcrum and focus on firing the gluteus muscles on the way down and the way up.
3. When exercising, perform lunge movements without allowing the forward leg's knee to go in front of the ankle joint. The knee should be parallel with the ankle joint. Then fire the gluteus and hamstring muscles on the way up and squeeze tight at the finish.
4. Perform straight leg dead lift exercises with a slight knee bend and tight core and fire the gluteus and hamstring muscles slowly on the way down and explosively up with a tight squeeze at the end of the up-phase.
5. Perform squat exercises in a similar fashion with slightly more of knee flexion but be sure to control the motion with the hip extensor muscles and explode at the top with a tight squeeze of the gluteus muscles at the culmination of the up-phase.

Strengthen the abdominal muscles

Many individuals who exercise regularly have strong abdominal muscles but they also have very tight hip flexor muscles. In order to have effective biomechanics, it is important to have stable hip flexors while having very strong abdominals. Exercises that relax the hip flexors while strengthening the abdominal muscles should be emphasized.

1. Throughout the day, take some time to squeeze the abdominal cavity and hold for 10-20 seconds. Relax and repeat for 10-20 reps.
2. Do crunches off of a stability ball. The hips are in extension in this position and it allows the individual to isolate the abdominal muscles without any involvement of the hip flexors.
3. Perform plank exercises and hold the contraction for 30-60+ seconds.
4. Do downward and upward dog poses to stretch the lumbar spine, hip extensors and abdominals. Add in hip flexor stretches.
5. Rotate the trunk and hold onto the side of a wall to stretch the oblique muscles and lumbar extensors.

The key to good core stability and lifting habits is neuromuscular recruitment. These exercises and stretches help drill proper muscular contractions and synergistic activity of multiple muscle groups. With focused training, these contraction patterns become stored in the muscle memory of the individual and the motions become simplistic and powerful. The benefits include reduced pain, increased strength and reduced risk of injury.

Sources for this article include:

http://www.naturalnews.com/035258_posture_lower_body_sitting.html
http://www.drjockers.com/2012/10/building-your-core/
http://sportsmedicine.about.com

About the author:
Dr David Jockers is a Maximized Living doctor and owns and operates Exodus Health Center in Kennesaw, Georgia where he specializes in functional nutrition, functional medicine and corrective chiropractic care to get to the underlying cause of major health problems.

His website features great articles on natural health and incredible recipes. He is the author of the best-selling book SuperCharge Your Brain - the complete guide to radically improve your mood, memory and mindset. He has over 50,000 active followers on his social media and email newsletter and is a big influencer in the Primal Health movement.

Dr. Jockers is also available for long distance consultations and health coaching to help you beat disease and reach your health goals. For more information got to www.drjockers.com












Join over four million monthly readers. Your privacy is protected. Unsubscribe at any time.
comments powered by Disqus
Take Action: Support NaturalNews.com by linking back to this article from your website

Permalink to this article:

Embed article link: (copy HTML code below):

Reprinting this article:
Non-commercial use OK, cite NaturalNews.com with clickable link.

Follow Natural News on Facebook, Twitter, Google Plus, and Pinterest

Colloidal Silver

Advertise with NaturalNews...

Support NaturalNews Sponsors:

Advertise with NaturalNews...

GET SHOW DETAILS
+ a FREE GIFT

Sign up for the FREE Natural News Email Newsletter

Receive breaking news on GMOs, vaccines, fluoride, radiation protection, natural cures, food safety alerts and interviews with the world's top experts on natural health and more.

Join over 7 million monthly readers of NaturalNews.com, the internet's No. 1 natural health news site. (Source: Alexa.com)

Your email address *

Please enter the code you see above*

No Thanks

Already have it and love it!

Natural News supports and helps fund these organizations:

* Required. Once you click submit, we will send you an email asking you to confirm your free registration. Your privacy is assured and your information is kept confidential. You may unsubscribe at anytime.