Okay, here is a nice exercise that you can work on to strengthen your posterior chain. What is your posterior chain you may ask? Basically, it is that thing that you sit on most of the day. That is an oversimplification, but it includes your calves, hamstrings, glutes and spinal erectors. Really the plantar fascia of your foot is included as are the muscles that come right up over your head and attach right above your eyebrows (raise your eyebrows – yeah, those are the ones).
Why is the posterior chain important? Well it was pretty important when man decided to stand upright and walk for a change – it helps keep us upright, but really it has a great impact on functional activities that we do. If we are weak somewhere along the chain other areas may pick up the slack as you develop a compensation pattern. Faulty pattern may work great for you until the one day when you bend over to pick up your shoes and ZING’R instant back pain.
Let me put it another way. Would you drive around in your car for years with your alignment way out? Not a chance, because you know the repair bills would be way more than just fixing the underlying problem. Posture is kind of like that – it reduces the wear and tear on your parts. So spend a couple of minutes doing this exercise to help strengthen your posterior chain. Oh, did I mention it will improve your running speed, your vertical jump and your skating?
Mid position
The key technical points are
- keep your weight bearing knee rigid. It does not have to be locked straight, but it should not be bending and straightening as you go through the exercise.
- your non-weight bearing leg and torso should remain in a straight line – do not leave the leg behind.
- maintain a slight (neutral) arch in your lower back. If your lower back is rounding then you are trying to go farther than your hamstring flexibility allows and you are putting strain on your spine. Only rotate forward to the point where you feel a gentle stretch in your hamstrings.
Hope you like the exercise – give it a try using just your body weight first. Try 2-3 sets of 8 repetitions on each side.
Cheers,
Maria
