Whenever we move, we recruit the muscles of the low back, hips, and abdominals. When they are shortened and tight, the resulting sciatica and low back pain can lower quality of life. Playing sports with unconditioned muscles can cause strains and ligament tears. Whether you are an athlete or trudging to the office, paying attention to these muscle groups can keep you on your game:
Abductors
These are the lateral hip muscles--gluteus medius, minimus, and piriformis. They are used in side stepping, cross country skiing, and soccer.
To Strengthen:
1) Clamshell: Lie on the side with knees bent roughly 90 degrees. Support the head. With or without a resistance band or tubing, raise the top knee, keeping the outer edges of the feet and big toes touching. Repeat three sets, 30 reps each leg.
2) Isometric Contraction of Piriformis: Stand with feet a little wider than hip width apart. Raise the arms and touch the palms overhead. Contract the buttocks as if trying to bring the legs together. Hold for 10 seconds. Repeat 10 times.
3) Monster Walk: Standing, loop a resistance band under the knees or above ankles. Bend the knees and hips, slightly pushing the legs against the band. Keeping the abs engaged and knees over the ankles, walk in small steps side to side and diagonally.
To Stretch:
1) Lie on the back with knees bent. Cross right ankle over left knee. Pull the left knee toward the chest. Hold 30 seconds. Repeat three times. Switch legs.
2) Lying with legs extended, place left foot on outside of right knee. Use the right hand to pull the outside of the left knee in gently while keeping the left foot on the floor. Hold 30 seconds. Repeat three times each side.
Quadratus Lumborum
The QL lies deep in the trunk. It laterally flexes and stabilizes the lumbar spine in gymnastics and tennis. Bending sideways to pick something up recruits the QL and puts it at risk for injury.
To Strengthen:
1) Side Bends: Stand with feet hip width apart holding a light dumbbell in one hand and abs engaged. Lower the dumbbell in a tilting motion, skimming the outer thigh. Tilt to the opposite side. Continue for 15 reps. Switch hands.
2) Supermans: Lie prone with the head neutral and abs engaged. With the shoulder blades pulled down the back, extend the arms straight out with thumbs pointing up. Flex the toes. Lift the arms and legs and either hold or do three sets, 10 reps.
To Stretch:
1) Sit cross-leg on floor and bend sideways, touching the elbow to the floor. Extend the opposite arm overhead. Hold 30 seconds. Stretch each side three times.
Tensor Fasciae Latae
The tensor fasciae latae also abducts the leg. It lies in front of the gluteus maximus on the lateral side of the hip. Since it joins the IT band, it can contribute to tightness and pain in the lower back and lateral knee common to IT band syndrome. The tensor fasciae latae is used in walking, horse back riding, and skiing.
To Strengthen: All of the abductor exercises also target the tensor fasciae latae, including the abductor and multi-hip machines at the gym.
To Stretch:
1) Standing next to a wall, cross the opposite leg behind the one nearest the wall. Push the hips away from the wall. Hold 30 seconds. Stretch each hip three times.
2) Place the hands on the hips and cross the right leg over the left. Lean to the right side until a stretch is felt in the left hip. Hold 30 seconds each leg for three sets.
A strong core will enhance any sport--whether it's running, cycling, or raking leaves.
Sources:
The Concise Book of Muscles. Chris Jarmey. Chichester, England: Lotus Publishing, 2003.
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