Top 10 Muscle Imbalances and What To Do About Them #1
May 2, 2016
#1 Hamstrings Dominating Over Glutei
(1st in a series of 10 posts)
The gluteus maximus and biceps femoris are synergistic for hip extension and posterior pelvic tilt. Due to the fact that people sit on their ass all day the glutei become inhibited and weak. The biceps femoris takes over the primary role of hip extension and posterior pelvic tilt.
The glutei are the master drivers and if they are asleep and are on vacation other muscles are recruited to do the force production.
The biceps femoris becomes dominant resulting in possible high hamstring pulls, forced torque on the fibular head and external rotation of the tibia causing knee pain.
If you suffer from knee, hip, pelvic, and lumbar pain you must assess this relationship. Hamstrings only tighten up as a protective reaction to vulnerability.
So what can you do about it?
- Do some foam rolling over the glutei and hamstrings on both sides.
- Then lie down on your stomach and contract each glute individually one side at a time making sure you do not engage your quads or your rectus abdominis muscle. Take 4-seconds to contract. Hold 4 seconds. Release 4 seconds. Do this sequence 4 times for each glute
- Stand up and go.
Next imbalance we will discuss…
Popliteus Dominating Rectus Femoris
