Pelvic dysfunction or hip pain?

Sitting for longer periods of time can cause the gluteal muscles to atrophy through constant pressure and disuse. This may be associated with (but not necessarily the cause of) lower back pain and difficulty with functional tasks. This in turn can cause over activation of other muscles groups as a compensatory mechanism, which can lead to injuries and muscular imbalances. There is also a correlation between glute activity and knee injury. Maintaining strong glutes can maintain the alignment of the knees and prevent them from collapsing inwards which can lead to a number of knee issues. 

Strong glute activation is important for strong performance and injury prevention. They are the pelvic stabilizing muscles that keep the hips and pelvis in proper position during exercise and they help generate the power for push off and sprinting manoeuvres. 

Some of the best exercises for the glutes include: 

Crab walks:

Wrapping the band around the ankles. Getting into a mini squat position and take small steps out to one side. Repeat to the other side.olated band hip extension

Isolated band hip extension:

With band around the ankles take one leg out behind you against the resistance. Ensure that your body does not lean forward as you push your leg out.

Bridging:

 In lying with the knees bent and band around the knees squeeze your bottom up to the ceiling and hold for 3 secs. Having the resistance band helps isolate the glutes more.

Squats: 

Standing with the feet shoulder width apart, stick your bottom out as if you’re trying to sit on a chair behind you. Do not let the knees go past the toes.

 If you’re looking for a physio in Brisbane, Fortitude Valley, New Farm and surrounding suburbs the team Physio on Brunswick can help. Call us on 3252 5277 to arrange your appointment or pop in to meet our friendly reception team for assistance. 

Back to articles