Transcription
If you've noticed that over time your glutes don't have as much volume, they've simply flattened with age, you notice that your posture is sunken, and you don't see muscle volume in the gluteal region, I can help you in this video because I'm going to give you some exercises to improve the posture of this region here and also strength in the gluteal region. The best part is that you won't need to do squats for this. The exercises I'm going to give you are simple and you can do them in the comfort of your home without needing expensive equipment or apps. What I'll want you to do first is to have an awareness of your body's musculature. Apparently, people want to start strengthening their glutes right away, but the truth is that many people have a problem with pelvic retroversion. And this pelvic retroversion movement causes you to no longer have muscle, you no longer have glutes. Your posture becomes bad because you've simply straightened your body through pelvic retroversion. The first step is not to strengthen the glutes, but to improve your pelvic posture. The pelvis has practically two movements, which are retroversion and anteversion. And to be able to improve this movement right away, for you to have more pelvic anteversion, I need to loosen this musculature here in the back, the hamstrings and the tibialis. And to loosen the musculature and already gain pelvic anteversion, you will stand next to your bed. You will place both hands stretched out like this. You cannot go with your arm closed, nor with your hand open. The hand must be like this. So you will place your hand like this. You will place your feet at approximately 45º here with your body. So you stay in this position, feet at 45º, bend your knee a little and the first step you have to do is to arch your butt. So, you see, you will keep your knees bent, you will arch your butt and you will hold it in this position for about 20 seconds. So, place your hand in this position, arch your butt and stay in this position for about 20 seconds. What is the progression of this movement? Well, the lower your chest is, the lower this angle is, the more you will feel this musculature in the back here pulling. And the goal, my friends, is to pull indeed. So, you will do the following, 20 seconds here to start and warm up. Now you will go to the second set. You will go down as much as you can, feeling the stretch, without losing your back. Here it is important to emphasize that you cannot do this movement with your hip in uh retroversion. If you do it with your hip crooked, you will have postural problems. So, arch your hip, arch your butt, place your hand on the bed, bend your knees and do this movement backward, lowering your chest towards your bed and return. You will repeat this movement 10 times. So, first warm up with the isometric hold, then repeat 10 times. This movement here, by itself, would already be capable of improving the posture of this region here of the glutes. But what I want is for you to also strengthen it at the same time so that you don't lose the ability to have this movement here. For this, we have to push your pelvis backward through a functional glute movement. You will need a chair. So, I will get this chair here, I will lean it against the wall, I will keep my body straight, my torso straight, my spine arched and I will extend my leg as much as I can and return. Notice, I am not doing this with my body. I am keeping my posture straight, my abdomen contracted and I am only doing this movement here and returning. It's this exercise and returning. I will do it with my back to you. I am supported. I will do this movement and return. This movement and return. You will repeat this strengthening three times for 15 repetitions. So, with these two exercises, the first to release the musculature in the back and the second to strengthen and fix your pelvis. I am sure that you will improve your glute muscle mass and you will also improve your posture. Look, it's no use strengthening your glutes at the gym if your posture is crooked, they won't show. So, start doing this from today, and I'm sure you will improve. Thank you very much for watching this video and of course, if you feel that any of these movements caused you pain, get in touch with our website fisioterapeutaonline.com.br, and we will be able to create a personalized plan for your body.