Let’s be honest….We ALL want a nice butt. So when anyone brings up, or we think of our ‘backside’, our tushies are the first thing that comes to mind. We want to make sure it’s strong and looks good. However, there’s SO MUCH MORE to your backside, and in fact there is an entire chain of muscles there. The Posterior Chain. It is extremely important and yet very neglected. As humans, we have a subconscious tendency to only work on what we can see….the front of us! We are constantly working chest, shoulders, arms, abs, and quads, and we do work our bums, or I should say try to, but even those aren’t being activated correctly.
Why should you care about your posterior chain? Because basically, it is what propels you forward. If you want to walk, run, jump, pivot or rotate smoothly and avoid injuries, you need to develop this string of muscles. Especially if you want to take your performance and even physique to the next level!
The posterior chain is a group of muscles that run down the entire backside of your body. They are made up of levator scapulae, trapezius, posterior deltoid, latissimus dorsi, rhomboids, erector spinae, transverse abdominis, the backside of your obliques, glutes, hamstrings and gastrocnemius. All of these muscles work together to support every movement you make. They help you maintain your balance and posture, which as your know are crucial, but having it be strong prevents injuries in your day to day activities that require rotation, pushing or pulling. It is your power source for ANY movement, as well as your coordinator and stabilizer.
Your back is one of the most complex regions of your body. Americans spend approximately $50 billion a year on relief for back pain. $50 BILLION!!!! Back pain is the second most common reason for doctor visits, and a leading cause for absenteeism from work. How is your posture? Poor posture contributes to dysfunction of the back, usually caused by tightness or weakness in that region and/or in the glute and hip flexor muscles, causing your back to absorb stress of activities inappropriately. In addition, being overweight and having a lack of physical activity are also contributing factors to back pain. To avoid musculoskeletal dysfunction, exercise is vital and weight management should be a focus. Particular focus should be made on your core which is not just the muscles of your abdomen , but also the muscles of your lower back. To avoid a donation to the $50 billion dollar fund for back pain, build muscle from top to bottom in your back. And the fun by product of doing so, is a nice, attractive entire backside.
Some of the top posterior chain exercises are variations of Lat Pull Down, Chin up and Pull up, Row, Shrug, Reverse Fly, Deadlift, Squat, Leg Curls, and calf raises. But if you don’t belong to a gym and have no equipment at home, there’s still something you can do!
Above I am unveiling a secret to a strong, beautiful, upper back, middle back lower back, butt thighs and even calves……With the added benefit to impact the entire body for proportionatetly gorgeous shape. Like all plank variations, the Reverse Plank is an excellent way to strengthen your core. But it is an incredible exercise promising to improve your posture and tone your whole back side!! It is especially good for the muscles in your lower back, and fabulous for your glutes and hamstrings! As shown here, extend your legs out in front of you, making an effort to put your feet flat on the floor. Raise your hips to full extension so your body forms a straight line from feet to chest. This is the advanced execution, but you certainly may modify it until you work your way up! Let me know if you have any questions, and I’d love to see or hear about your progress!!!
And finally don’t neglect doing some variation of a hip thrust as compliment to your lower body workout is and the development of your glutes. There are many variations that can be used with weight, different elevations, and even with only one leg. If nothing else, using them as glute and hamstring activation prior to your leg routine increases the flow of blood and nutrients to those muscles, and makes the neurons that control them more sensitive, helping to release more anaerobic enzyme and therefore increasing the benefit of the workout !!! The glutes are the biggest and most powerful muscle group in the human body. They burn the most calories when we use them and influence our ability to lift heavier, walk, run and jump, not to mention playing a role in preventing knee, hip and lower back injury. And you thought working your glutes was solely for the purpose of looking good in a tight pair of jeans or your yoga pants!
Comments