Your posterior chain is the backside of your body and its primary muscles include the lower back, gluteus maximus (glutes), hamstrings, and calves. This area is often neglected and misunderstood. The main reason is many people sit 8-10+ hours per day. Because of the seated position the quadriceps/psoas become adaptively short and tight, further inhibiting the glutes. Although the posterior chain consists of the low back, glutes, hamstrings and calves, the focus here will be on the function and importance of the glutes Sitting is the enemy of the glutes. When you sit all day you are in the position of hip flexion and there is adaptive shortening and tightening of the quads/psoas. When this happens, there is also an additional neurological response of shutting down the opposing muscle (the glutes); this is called reciprocal inhibition. So get up and move throughout the work day and train or practice through full range of motion to counteract what we are doing during the day. Getting the glutes on (and activated)all the time takes a multi-pronged approach; proper isolation when stretching quads/psoas; myofascial release (foam roller work), glute activation work, and working through full range of motion. I incorporate all the above into my own training
Posted on: Sun, 09 Mar 2014 07:43:40 +0000
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