A couple things have happened in the month since I posted with regards to my professional progression. I started my first (of many) prereq classes, and I got that pesky GRE out of the way. Hooray! Somehow this translates into a few more ticks on my street-cred-o-meter amongst my peers, who continue to think I have some kind of advice to empart with regards to physical health…
Today’s question is brought to you by a friend in training for the Army Ten Miler in DC:
Q: I’m looking for good back strengthening exercises… any recommendations?
A: Hip/glute bridge
You’ve probably seen this one in a gym or yoga/pilates class. It’s not exactly top secret, but it’s very effective, versatile, and safe. In fact during my observation hours, it was probably the most common exercise that I saw recommended to the 60+ back pain population.
Feel the burn
Here’s the movement: from the starting position (on your back, knees bent, feet drawn in), contract your abs, lift up, come down. That’s basically it. 10-15 reps per set.
Modifications include but are not limited to: holding for 0-5 seconds in the contracted position, lifting with one leg in the air, having your legs up on a physio-ball as the start position, flexing your feet such that you are lifting on your heels (isolates the glutes), only lowering halfway down and pulsing, etc etc.
Key points: squeeze glutes at the top, and don’t over-extend. You only need to go high enough so that your chest, hips, and knees are in a straight line.
Why it can feel awesome: This move causes a gentle stretch of your hip flexors which, if you’re sitting down all day, can get a bit tight. Yes, even at our age.
Why it can be OMG WHY IS THIS HARD: No matter the exact “version” of this exercise you do, it recruits from multiple muscle groups. We’re talking glutes, paraspinals, lower back, and the larger stabilizing abdominals.
So how’d I do? Okay? Want me to answer more questions in a way that in no way substitutes for actual health advice because you should always consult a professional? If so, you know where to find me.
I feel like we look really dumb when we do these in class. Like, training for a dirty music video dumb. But I’m glad that I’ll at least get a nice hot pink spandex butt out of it.
Don’t forget to match your sports bra to your yoga mat.
That cat reminds me of you. Its giving me a very Sam look.
PS: I am sure that “friend” is very thankful. Especially now that she really knows what a core is.
Hint: it’s not just part of an apple.
Glad to be of service, friend!