Healthy Back Exercise: All 4’s Leg Raise
Part 9 of 10
This exercise places the focus onto the ‘glute’ muscle (buttock muscle) but also works on the erector spinae muscles (small muscles that run along either side of the spine). It should be obvious why we need to strengthen the back to keep it healthy, but why do we need to work on the glute (gluteus maximus, the main muscle in the buttock)? Because by strengthening this muscle we help to improve our posture.
Weak Posture: Painful Back
The majority of us have tight hamstrings (back of the thighs), a weak glute muscle and weak stomach muscles. The result is that our pelvis drops significantly at the front and the shorter back muscles help increase the pelvic tilt that arises from this. This helps to create the back problem called Lordosis which is an exaggerated curve of your lower spine. This causes a lot of pressure in the lower back area increasing the likelihood of pain and discomfort.
Strengthening Muscles and Reducing Strain
By doing the exercise shown today you will begin to tighten up the gluteus maximus (major buttock muscle) which in turn will help to pull down at the back of the pelvis helping to realign it. Combine this exercise with the stomach exercises in the series and they will help to pull the pelvis up at the front aiding with the levelling of the pelvis and finally reducing this strain on the lower back. As in previous posts you should read the training guide on exercises before embarking on this exercise. You can find this on part 6. Now I am presuming you have read this so we will now get on with the exercise.
Exercise 4
For this exercise you won’t need the local gym, just yourself and a flat comfortable floor. If you have it, a mirror will be good to check technique. Get yourself into the position shown in the diagram on all fours. Keep your head down and your spine neutral. By neutral I mean as its supposed natural line, so if you see your lower back is ‘sagging’ then just raise it a little by tightening your stomach muscles. (Please note you should have a slight curve in your lower spine, it shouldn’t be completely flat). You should now be in the right position to start. Let’s start with your left leg, lead with your foot, gradually straighten the leg and aim towards the roof making sure your leg does not go out to the side but goes straight back. Take it as far up to the point where you feel a good contraction in your buttock but without the leg going out to the side. Hold it at the top for a second and slowly lower. Repeat 20 times on each leg; the easier it gets just add another set onto it.
The “don’ts”
- Don’t let your leg go out to the side
- Don’t raise your head up
- Don’t arch your lower back, try and keep it ‘neutral’ throughout the movement.
The “dos”
Do carry the movement through until you have a good contraction in the glute of the leg you are raising
The next post will be the last in the series so make sure you check that out as you will then have a full repertoire of back-aiding stretches and exercises. Thank you for reading.
