The Mini-Band: Target Your Glutes for Increased Performance
Resistance bands and tubing have been used in effective physical therapy and rehabilitation of injury for quite some time. They are great tools for providing varied resistance through the full range of motion for both the hip and shoulder complex. Mini-bands , often referred to as lateral resistance bands , can be used just about anywhere – on the field, at home while watching TV, in the clinic or the gym, or even while traveling. If you look at any performance facility across the nation, athletes for any sport can be found strapping these bands around their ankles or thighs and undergoing modified marches, lateral slides, hip external rotations, and a variety of other exercises. Although gaining widespread appeal, implementation of mini-bands can be tricky and ineffective if done incorrectly.
Let’s start with a look at the hips. The hip joint, scientifically referred to as the acetabulofemoral joint, is the ball-and-socket joint created between the femur and acetabulum of the pelvis ( Please see Diagram 1 ). There are over 25 muscles that are responsible for hip movement. When used in conjunction with other exercises, band sequences can help activate the core as well as prime movers, synergists and stabilizers in the hip area.
The most specific advantage of incorporating mini-bands into your workout routine is the activation of the gluteus medius ( Diagram 2 ), the muscle responsible for abducting the hip. For runners, it is the muscle that pulls your leg through the walking or running gait. For jumpers, it is part of the kinetic chain necessary to achieve maximal force production for a better vertical. If you sit for prolonged periods of time at a desk at either work or class, your glutes are in a constantly lengthened state and this “dead butt syndrome” can lead to eventual lower back problems.
Try these exercises before
Daily Tips and Strategies for Using a Mini-Band:
Start in a quarter squat position. As you begin to get more comfortable, try to lower your hips. You will begin to feel it more in the glute region. Feet should be shoulder width apart and toes should be pointing forward. Take small steps on walking activities and keep tension on the mini-band at all times. While you can place the band around your ankles, this can lead to your knee bending inward.Shoulder Range Of Motion Exercises - News
They are great tools for providing varied resistance through the full range of motion for both the hip and shoulder complex. Mini-bands, often referred to as lateral resistance bands, can be used just about anywhere – on the field, at home while
Then, do cross-fiber friction [a horizontal motion], which breaks up adhesive material or calcium buildup in all of our joints. This is how we maintain range of motion, and that's the real healer." For soreness and tightness, try these massage
"We'll try to get him more comfortable and see where he is," said Groeschner, maintaining hope that after exploring traditional methods, including range-of-motion exercises, doctors might determine that Sanchez can heal on his own.
Fletcher said Wild right winger Martin Havlat suffered a partially torn shoulder labrum during the world championships in Slovakia. He underwent surgery in Cleveland, Ohio, last month, has full range of motion already and will be ready in plenty of
Then put your better form to use by sampling his workout programs, which range from 20 lengths for beginners to 110 lengths for more-seasoned swimmers. There's also advice on open-water options and land-based exercises.
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*** You should continue performing these activities even after you are released from care. Doing so will help prevent recurrence of your condition, and just as importantly, doing these will promote a reduced risk of chronic degenerative diseases like cancer, heart disease, obesity, diabetes, osteoporosis (bone loss), Alzheimer’s, and more. For more information on the health benefits of exercise go here…
If you are in the greater Houston area and would like to call and schedule an appointment at Town Center Wellness Chiropractic & Nutrition, P.A. please call 281-240-2229.
In this video, Dr. Osborne discusses the failures of modern medicine, and the concept of medicalisation. This was a presentation given in Sugar Land, Texas for the Gluten Free Society… The death of common sense… Victim mentality of health leads to a lack of one’s ability to actually get better. Doctors often turn patients into [...]
Stretching your muscles on a regular basis is crucial for maintaining good health. The old adage – “use it or lose it” applies here. Keeping your muscles active improves oxygen, blood flow, nutrient flow, and immune system function. Additionally, it allows you to continue to stay active with less risk for injury. Many of [...] Copyright Town Center Wellness, P.A. and Dr. Peter Osborne, 2008. All Rights Reserved. This content may be used or reproduced in full, only if copyright, contact, and creation information is given, and only if used only in a not-for-profit format. An endorsement and encouragement to subscribe to the newsletter is also greatly appreciated. If any other use is desired, written permission is required.
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