Like many professional women, whether an entrepreneur, executive, or administrator, you probably spend the majority of your workday sitting at your desk. I’m also willing to bet you don’t just work 9 – 5. I think those days ended back in the 80’s.
Sitting for long periods of time has such a damaging impact on your health it is now being referred to as the new “smoking” Check out my article The Dangers of Sitting for more information.
Low back pain can be a direct result of too much sitting. There are a number of different muscles that are weakened or shortened due to sitting, but today I want to focus on the gluteal muscles; better known as the derriere, buttocks, back side, you get the idea.
Having weak “glutes” or not being able to move the hips through a full range of motion has a direct impact on the strength of your low back. The muscles of the back have to carry more of the load when you are sitting, which they are not meant to do.
So how do you strengthen the glutes? There are a lot of exercises that do this, but one in particular is great for isolating the glutes, which is important to do if they happen to be very weak. By isolating a muscle you are forcing it to do the work rather than letting other stronger surrounding muscles take over.
This is why I love the bridge. It’s easy enough to do and at the same time very effective.
In this video, I cover exactly how to perform the bridge from 3 different positions and variations for each position so I am sure there is one that will suit you!
Be sure to incorporate these exercises into your fitness routine for stronger glutes, core and a pain free lower back.
In my private Facebook group, Weight Loss After 50, I host a live #MuscleMonday broadcast like the video above each week. If you’d like more helpful information like this, and you’re not already a member, go to bit.ly/freefitgroup today. You’ll find lots of support, live broadcasts, free challenges, open Q&A sessions and lot more.
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Lisa Swanson is an ACE Certified Health Coach, Personal Trainer and Orthopedic Exercise Specialist as well as a certified AASDN and PN level 1 nutritionist. With over 35 years experience helping people turn their lives around, she is on a mission to provide relevant and useful knowledge to help women in midlife reach their goals.
Check out my interview with the Magnificent Midlife podcast on staying fit and healthy long-term.