This tempo is called a 1, 1, 3 meaning a one second concentric contraction, a one second hold at the top of the movement and a 3 second slow extension towards the floor.Ī Mini Band is placed above the knee-joint whilst performing the exercise. After holding for 1-2 seconds, slowly lower your hips back to the ground (3 seconds) and allow it to slightly touch the ground before completing another rep. Lift your hips off the ground until knees, hips, and shoulders are in a straight line making sure to squeeze your glutes as you reach the top of the movement.Īll of your weight should be balanced between your shoulders and your feet. Start by lying face up on the floor with arms to the side, knees bent, and heels on the ground. A weakened Glute, will lead to other areas compensating for the lack of drive through the hips and this results in a loss of stability through that process (also performed by the Glutes), that will often affect the knees, due to it’s insertion into the IT (Iliotibial) band. The Gluteal complex is also highly important in the human Gait cycle, as it gives us both stability and strength through our gait. In fact a study in 2011, suggested the Glute Max is the main stabiliser for the Sacroiliac Joint, so performing a Glute Bridge not only has an aesthetically pleasing outcome (a toned bum, who doesn’t want one), but is also a functional and injury preventative outcome. For instance, if we have weak or shortened Glute muscles then we can lose stability in the sacrum and sacroiliac joint and this could lead to back pain. All this sitting has lead to the usually strong gluteal muscles to become weak, which then leads to other muscles and joints compensating. We spend most of our days crouched in a seated position behind a computer.
I utilise the core principles of Yoga, Corrective Exercise and Neural Science to bring 'conscious' awareness to the often 'unconscious', motor and sensory programs that drive movement, posture and ultimately pain.ĭue to modern living, most people’s movement patterns are poor as a result of our work and lifestyle choices.
My philosophy on movement is to re-pattern the brain and body connection -through functional and corrective movement. Whilst I primarily practice as a kinesiologist and soft tissue therapist in my clinics, my background is in the field of fitness and personal training and more specifically rehabilitation training.
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