Glute and trunk activation

Our lumbopelvic stabilisers (glute and trunk muscles) play an incredibly important role in running. From injury prevention to performance, there is a wide array of functions that these muscles contribute that we probably don’t even realise. However, it is an unbelievably common area of dysfunction that we see in the clinic day-in and day-out. We as humans do a lot of sitting (driving, office-work, lounging in the couch)- this results in our trunk and gluteal muscles becoming weak and lazy.

When we are preparing to run it is extremely critical that we “wake up” these important muscles as part of our preparation.

Here are a few ideas:

Single Leg Bridge

Side Bridge

Banded Low-Level Walks

Banded High Walks

Banded Reverse 45’s

Any questions? Unsure of technique? Drop us a message at info@lifestylephysiocronulla.com.au or give us a call on 8544 8484

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Whether you are going for a run around the streets, training for something longer like a 10k, half or full marathon, or playing any kind of running-based team sport- we need to ensure that we are adequately preparing our body for the physical demands that are going to be required.

Whilst static stretching still has a role in our repertoire as an athlete, research is now suggesting it is potentially detrimental to performance if completed immediately pre-exercise. It is a fantastic tool post-exercise to kick-off recovery, as it dampens down neurological activity within our neuromuscular system and helps to restore range of motion.

So, if static stretching has potentially a detrimental performance effect how do we brush off the cob-webs, “loosen up” and work on achieving optimal range of motion pre-exercise?

We work on dynamic flexibility, muscle activation through full range of motion. We are able to achieve muscle lengthening whilst also exciting the neuromuscular system, “priming” the system for the high demands about to be placed upon it. Here a few exercises you can try out as part of your preparation:

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