We are going to continue our discussion of the tattle tales of the body. The two loudest tattle tales are the low back and knees. In our previous post, we discussed how if we have a “back butt” that isn’t functioning properly, then our low back and knees will take the hit.
In today’s post we are going to focus on the “front butt.” The term “front butt” was coined by the Gray Institute. It refers to the adductor muscles (inner thighs), hip flexors, and the rectus femoris (big muscle that runs down the front of your thigh).
We are going to look at 3 strategies to lengthen and strengthen your “front butt.”
#1 Unlocking the Psoas
The Psoas is a hip flexor muscle that runs through your hips and attaches your lower back to your upper thigh. Imagine it as a invisible seat belt for your body.
When you sit for long periods of time the psoas becomes extremely tight. When you stand up, your psoas is still restricted and shortened. As a result, your low back has to pick up the slack and over extend. Over time, this produces low back pain.
Try this at home test. Bend forward at the waist and take each of your hands into your pockets and pull on a big chunk of skin. Still holding that skin between your fingers, try to stand up straight. You will notice that you can’t stand up straight, your butt sticks out, and your low back is over extended.
Below is a simple but very effective strategy to use to help unlock your psoas. Spend at least 2 minutes on each side.
#2 Hip Flexor and Adductor Band Distraction Stretch
The hip flexors and adductors become extremely tight when we sit for long periods of time. One highly effective way to combat this is to use resistance band stretching. Stretching with bands are a great way to improve mobility and flexibility throughout your body. They are highly more effective than just using your body weight because of the momentum of the bands. If you don’t have any resistance bands, just click on the link below to purchase some.
Below is a great band exercise to make your hips feel like a million bucks. Spend at least 3-4 minutes on each leg a couple of times a day. Your low back and knees with thank you for it.
#3 Hip Stability
After we have opened up your hips and made them more mobile, you now need to focus on creating more stability in them. If we only create more mobility in our bodies and not add some stability, our bodies will not know what to do with that new motion and as a result tighten up.
Below is a great exercise to use to create stability in your hips. Make sure to not arch your lower back when performing this movement. Perform 10-12 reps in each direction before switching legs. Make sure to perform this movement 2-3 times a day.
Apply these strategies 2-3x a day and it should create significant change in how you are able to use your hips and take stress off your low back and knees.
If you are looking for more information on how to get rid of aches and pains, get stronger, and have more energy, I want to invite you to schedule a free Accelerated Results Session with me. We will go over your goals, injury history, go through a movement evaluation, and help you find the right program that best fits your goals and helps you get amazing results. Click on the link below to get started today!