This technique is a beautiful blend of core activation & stabilization while spotlighting & engaging those injury preventing & power perpetuating lateral stabilizers in your hip abductors…
If you’ve got that down (step 1: holding the bridge), then step your game up & maintain the above while simultaneously firing, working out & toning those “butt” muscles: your Gluteus Maximus & Medius. Repetition is key here to fortify (or create) that synergystic firing pattern from the brain to the glutes & the rest of the core; essential to walk, run, jump, lift, balance, MOVE.
The capacity to do so is especially pertinent after prolonged periods of inactivation due to uninterrupted sitting; which is the perfect recipe for weak & untoned, pancaked glutes, or “glute amnesia” as we refer to it in the video demo.
In working with the body for over a decade now, massive respect and acknowledgement has amassed for the foot & the critical role it plays in virtually all weight bearing movement. I have seen this foot exercise explained & demonstrated numerous times (best by podiatrist Emily Splichal) & have been implementing both personally & clinically for a few years now with great results.
This demo video going well beyond the short foot activation procedure & into how it is the catalyst to spark needed strength, stability, balance & power from the foot, to the ankle, to the knee, to the hip & pelvis; stabilizing the spine from the base at the sacrum upward through the lumbar, thoracic and even cervical regions. Due to fascial connections in the body, turning the foot on in this manner is arguably the first step to truly engaging and activating the core via concurrent triggering of the pelvic floor and diaphragm.
Proper short foot activation and subsequent biomechanics are an essential component when truly looking to address virtually all injuries from the lower extremity up.
This has “exercise” has become one of the most oft utilized both personally and clinically as it serves as a comprehensive means to address essential hip strength. As noted in the demonstration below, weakness, instability or an overall inability to communicate with these stabilizing muscles can result in not only local hip issues, but knee pain and damage, IT-Band syndrome, knock knee while running, OVER-pronation and problematic stress to the plantar fascia, an imbalance and weakness while walking, running, jumping, squatting, dead lifting; the list goes on.
Even if you do not have any of the above issues (yet?), this is no doubt a solid add to your proactive, intelligent, full body regimen.
Intentionally moving more throughout the day or implementing a stand-up work station is one of the most proactively potent things you can do to potentiate better overall health; but especially to the neuro-musculo-skeletal system.
We see patients do this all the time and then rave about the difference it has made; only regretting not doing it sooner.
If for whatever reason, movement modifications like the stand up desk is an obstacle, mobilization techniques like the one demonstrated below (a personal favorite & go-to) can work wonders towards opening up those hip flexors & lengthening those shortened adductors.