Crowds of people, who are far from old, have back- and knee pain. They wonder why it happens, what they can do about it, and, once a solution is found, how soon the effect will come. The answer is: these conditions occur due to muscular imbalances resulting from sedentary life.
Particularly, scientists and gym coaches say, it happens when the buttocks (the gluteal muscles) grow too weak, and the hip flexors get too tight. Naturally, buttocks act as shock absorbers as we walk, run, or engage in other activities, which require our limbs to work hard. Once the buttocks grow weak, they lose the ability to absorb impact, and it begins to rebound all the way down the legs and up the back. This causes permanent hip-, rump-, knee-, and back injuries and leads to pain in these areas.
What to do about it?
Once we find out it is due to weak gluteal muscles, there seems to be one logical decision: make these muscles stronger. Wonder how and why? Then how many ways are there to make a muscle stronger? Correct – let it do the work it should do!
Walking and running are the first exercises that come to mind when we address subjects concerning muscle weakness. That is the case with this issue too, but only partially. Although running does get all muscles to work, it does not address all muscle groups directly. Gluteal muscles belong to one such group. For this reason, running is no panacea.
Naturally, the gluteal muscle gets involved as you walk. When one of your legs takes up the position behind the pelvis, the thigh flexors extend, as does the entire hip-and-buttock group. However, too much sitting and low daily percentage of walking outweighs the benefit, and the degree of hip extension remains below optimal. As we can see, running and walking are great for your body, but need to be complemented by other exercises to get the gluteal muscles to work hard enough.
Lay down on a mat, face down. Put one hand onto the other and let your forehead rest on the top hand. Keep your knees a little apart, get your feet up and pull your heels together. Make an effort to draw your buttocks up toward the back and do so about ten times. Take a break and do it again. You can have three to five sets. Once you learn to do the exercise well, you can add lifting the thighs above the mat, keeping the feet up.
Sit with your back upright and legs stretched out and lying close together. Put your hands behind you keeping your fingers forward. Hold your head up and look ahead. Lift your hips holding your legs together. Try to maintain a straight line from the shoulders all the way down to the feet. Repeat the movement ten times, take a break, and have two more sets.
Stand tall against the wall
Stand up with your heels, buttocks, shoulder-blades, and the back of your head against the wall. Make an effort to press the entire back line of your body into it and get your belly muscles working by pulling in your waistline.
Lay down on the mat face down keeping your arms and legs stretched out. Keep your head up and look straight ahead. Raise your right arm and left leg and make a paddling movement. Alternate arm-and-leg pairs in this crisscross fashion to balance workload across your back and gluteals. Take a break and have another couple of sets.
These are only a few exercises, which can be very helpful in training your buttocks and freeing your limbs from doing excess work resulting from buttock weakness. Just like any good thing, this one takes a lot of hard work. N pill, remedy or cream can solve your problem overnight!