I have explained the need to strengthen the gluteal muscles to maintain correct alignment of the joints from the hips down as well as the sacroiliac joint and the rest of the spine.
Sedentary lifestyle keeps us sitting on these muscles and it’s easy for them to become weak. I also gave some of the most effective exercises for strengthening the glutes last week. Anyone involved in sport or certain types of exercise will need to keep these muscles stretched out and long which is what this week is all about.
Short, tight glutes can create as many problems as long, weak glutes. We need to maintain balance in the body by creating both length and strength.
Glute Ball Rolling
I prefer a bigger ball to the one in the picture as this area can be very tender, but it’s down to preference. Start by placing the ball under the right sitz bone – always avoid the tailbone – and trace small circles one way a few times and then the other. Move off the sitz bone a couple of cms to the right and as you exhale.
Roll the ball in a diagonal line up towards the hip (imagine the bikini/speedo line). Inhale and roll back down as you exhale. You may have to roll slightly side to side to find the tender points. Five breaths each side.
Figure of Four
So many variations, but this feels good after the ball rolling. Keep the top foot flexed for knee safety. Five to 10 complete breaths.
Twist
This is especially useful as it loosens out the spine too and tight glutes can cause back pain. If you struggle to get the elbow across, just hold with your hand. Five to 10 breaths.
Malasana
This variation of Garland Pose is made to look extremely easy in this part of the world, but if you’ve spent your life sitting in chairs, it can be very challenging. Placing a rolled up towel under your heels or holding onto something to start with will help your balance. Up to 10 complete breaths.
Josie is a health, fitness & lifestyle adviser and a Pilates & yoga instructor with 30+ years experience. www.bodysoulwell.com. Follow her on Facebook (www.facebook.com/Josie.McKenlay) and Twitter @JosieMcKenlay.