Stretching Exercise Routine: 7 Minutes
STRETCHING EXERCISES:
Got weak glutes? Have you thought about the role your tight psoas plays in this??
The iliopsoas (hip flexor) is the antagonist to the glutes (hip extensor). Shortening of the iliopsoas can result in weakness inhibition of the glutes.
Is your psoas tight? Probably! Most of us spend the majority of our waking hours seated. Sitting places the psoas in an unnatural shortened position, which makes it eventually become a tight structure. This causes the antagonistic muscle (the glutes) to be held in a continually lengthened position. This causes the glutes to weaken.
I filmed this 7:13 minute routine in 2019 and I've included 2021 updates. I think it's a good reminder for all of us to see just how much improvement can happen in 2 years (it just boils down to staying the course). The improvements in my t-spine extension and overhead mobility are insane. One thing that hasn't changed: Coco's need to sit on me when I'm filming exercises 😂.
What's cool about the stretches in this video is that they stretch the psoas and strengthen the glute max. In fact, if you stretch the psoas, it will promote the firing activation of the glutes.
Note: if you spend a lot of time sitting, then you need to lengthen and open the shortened psoas to counteract sitting hip flexion.
- Rising Stomach Stretch
- Glute Bridge
- Modified Glute Bridge
- Lunge
- Upward Plank Pose
- Swan Prep 1 & 2
- Single Leg Curls
- Child's Pose
