Cook Hip Lift

If you ask any adult they would probably tell you they have had back pain at some point in their life.  What they probably don’t know is that about 80% (give or take a few percents) of all back pain can be corrected. 

Over the next few weeks I am going to talk about an exercise that is very helpful in correcting some common back issues.  The exercise is so good it even helps correct some common problems you may experience with your hamstring (the big muscle in the back of your upper leg).

Sometimes muscles turn themselves off and they do not fire as well as they are supposed to.  When that happens a muscle or muscles somewhere else in the body have to work overtime.  And as you probably guessed, if a muscle is working overtime there is most likely going to be pain involved.

As I said earlier sometimes the glute (or butt muscle) does not fire in the correct order or does not fire enough period.  When this happens many times you suffer from low back pain and typically have tight overworked hamstrings.

The Bridge is a great hip extension exercise (the movement the glute is responsible for).  However, sometimes when people start with a more advanced form of the exercise they are not able to fire the glute or stabilize the hips and core.  That is why I like to start my clients with the:

Cook Hip Lift

Give the exercise a try the tennis ball really helps to keep the opposite leg in hip flexion.  This keeps your low back from arching.  As you get stronger take the tennis ball away.  Really try to focus on making the movement come predominantly from the glute muscle.

Start off with 1 – 2 sets of 15 reps. 

Stay tuned, because next week I will bring you the next exercise (the floor bridge) in the Bridge Progression Series.

Stay Motivated,

Karen

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