The nature of being a busy professional means we spend too much time seated at a desk. This almost always causes painful muscle imbalances which lead to conditions such as Anterior Pelvic Tilt (forward rounding of the hips) and Thoracic Kyphosis (forward rounding of the shoulders).
Remember last week when I said there are certain situations that warrant stretching before resistance training? This is one of those situations. Today I will teach you a warm-up technique that will help correct Anterior Pelvic Tilt and protect your lumbar spine.
1) McGill Curl Up
- Lie on your back with your palms under your lumbar spine (the small of your back). Pull one leg in and keep the other leg straight.
- While keeping the spine neutral (straight as possible), curl your upper body up to approximately 45 degrees.
- Descend back to the starting position. Do this for 10 reps then switch legs and do it again.
- Keep your spine braced throughout the motion. To achieve a proper brace, force your stomach out as if someone were about to punch you in the gut.
2) Side Plank
- Roll onto your side and lift your torso off the ground, supporting your weight on your forearm.
- At the same time, bring your lower body off the ground, supporting that weight on the side of your foot.
- The forearm and foot should be all that touches the ground.
- Hold this position for 10 seconds. Do this on both sides.
3) Bird Dog
- Get on all fours and keep a neutral spine (straight as possible).
- Extend one arm forward and the opposite leg backward at the same time. Make sure to point the toe and squeeze the glute.
- Return to the starting position and repeat the motion with the opposite arm and leg.
- Do this for 10 reps with each arm and leg.
4) Hip Airplane
- Stand on one foot and keep the other leg in line with the torso.
- Lean forward until your body is bent at approximately 45 degrees. (Grab something for stability if you need to.)
- Let gravity push your free hip downward. Once at the bottom, raise your free hip up, rotating about the planted foot's axis. Open the torso up at the same time.
- Return to the starting position.
- Do this for 5 reps with each leg.
5) Hip Flexor Triarticular Stretch
- Get down on one knee and plant the inside of your back foot against a squat rack, door frame, etc.
- Lean forward and 45 degrees to the inside of the body. Hold this for 10 seconds.
- Next, lean straight forward and hold this for 10 seconds.
- Lastly, lean forward and 45 degrees to the outside of your body. Hold this for 10 seconds.
- After you have stretched in all three directions, switch legs and repeat the process.
6) Resistance Band Standing Hip Thrust
- Remove the resistance band handles and attach the clips so that the resistance band makes a circle around the object you are using as an anchor point (if applicable for your bands).
- Step inside of the resistance band and place it around your waist.
- Walk away from the anchor point until the resistance band is tight.
- Squat down until your thighs are parallel with the ground (hips in line with your knees).
- Raise back up while squeezing the glutes and thrusting the hips forward.
- Repeat this for 10 reps.
Perform this warm-up before every lower body session and it will help keep you safe while also helping you to get the most out of your workout.
Thank you so much for reading! If you found this information helpful and think others will benefit from it as well, please give this article a share on social media. If you like what I have to say, sign up below to become a Treadaway Training insider and never miss a post or video. I will be back next week with another fat loss topic. As always, God bless you AND your family and I'll see you next week.