In this video, we're going to go over the easiest ways to
strengthen your back and butt. Stay tuned.
Hey, everyone. Doctor Rowe coming to you from SpineCare in
Saint Joseph, Michigan. In this video, we're going to go over
some wonderful exercises that are going to help strengthen
the hips, the butt, the glutes, the pelvis, lower back,
everything that you need to (hopefully) help prevent lower
back pain in the future. These exercises are meant to be done
daily. They can be done at home and they do not require any
special equipment. So, with the first exercise, we're going to
do what is known as the butt walk. It's a really good one
because it's going focus on building coordination into the
glute buttocks, lower back, also into the hips. This one is
especially good too if you have a lateral pelvic tilt. Let's
start off on the floor just like this. We're going to
straighten our legs and from there, I'm going to take my
hands, press them together into a prayer position. We want
nice, good, upright posture with this. The movement is
pretty simple. We're going to focus on lifting one butt cheek
up so that whole leg like this and then driving it forward and
then sitting it back down. So, when we do this, what I'm
going to do is inch forward and then kind of rest like that.
I'm going to do it on the other side. So, when I do this,
you're going to notice that I can start to walk with my butt.
This will engage a lot of muscles. You'll really feel it
into the glutes. Really focus on engaging into the back of
the legs, the glutes, and lower back but do this right here for
about five to 10 seconds. From there, you can take a breather
and if you do have some more energy, you can go even
further. Really just challenge yourself at that point but you
want to do that for about three to five repetitions and with
each repetition, always just challenge yourself to go a
little bit further with it, engage those muscles. You can
take this one to the next level by then going in reverse. So,
try to go backwards with it. Again, this one right here is
actually really tricky for me. It's just a great way to
activate all of those muscles in the lower back, the hips,
the pelvis, into the glutes, and hopefully just prevent
lower back pain in the future. So, here's a two-part exercise
that's really going to put good, coordinated movements
pretty much from the legs into the hips into the lower back. I
call this one the dog and fire hydrant. We're going to start
off on all fours. You can do this one in bed. If your
mattress is firm enough, you can also do it on a floor.
Let's start off with a chin tuck taking the chin towards
the chest. From there, what I'm going to do is space my legs
roughly hip width apart, knees bent roughly at 90 degrees. My
arms are going to be nice and straight elbows and they're
just going to support my upper body weight so everything is
nice and comfortable to begin with. Let's start with what is
known as a bird dog which is very easy to do. I'm just going
to simply straighten one leg back like this. The key is I'm
going to keep my foot pretty much flat on the bed or the
floor and slide the leg back until my knee is straight and
then I'm going to reach just a little bit further. When you do
that, you should start to feel a very good activation into the
lower part of the leg all the way up into the hamstring and
also into the glute. Really focus on feeling it into the
glute. Once we get that initial activation, I'm going to slowly
lift the leg up until it's pretty much parallel with the floor.
When you do this, you're going to feel a lot activate
across the leg into the glute, pelvis, hip, lower back. It's a
wonderful exercise. I really feel it into the core muscles
too. You want to do nice, slow, controlled breathing with this
one. I try to start off holding it for about five seconds but
if you want to and get a little bit more of a challenge, you
can hold longer 15, 20 seconds, but once you're ready you need
a breather just bring the leg back down and then what we're
going to do is go into the fire hydrant and you're going to see
why this one gets its name what I'm going to do is on that same
side lift the knee up just a little bit and then I'm going
to rotate my whole body upwards towards the ceiling so pretty
much from my leg into my lower back into my upper back I'm
turning my whole body as one complete unit lifting that leg
up and now you see why we get the name fire hydrant. Once we
do this, you're going to feel a very good activation into the
glute and lower back. Try to hold this one for five seconds
but if you're able to, you can definitely hold it for longer
but challenge yourself by driving that knee and that leg
upwards towards the ceiling. From there, we're just going to
come back down, take a breather, and then we're going
to repeat on the other side. You want to do this completely
for about 10 to 15 reps on both sides and with each repetition,
oh challenge yourself to build into the movements. Try to
stretch more into it and lift the leg up on the fire hydrant.
You can also make the bird dog a little bit harder by using
something like ankle weights but this is just a good way to
really build a lot of good strength into the lower back
and also into the glutes and build coordination into those
movements and hopefully lead to a lot less back pain. This
exercise is what I'd like to call the butterfly thruster.
You're going to want to go next to a wall or a door for this I
really like this exercise because it's really going to
focus on the groin inner part of the leg and it's also really
going to help unlock tight, achy hips. Let's start off on
our back like this. What I'm going to do is focus on trying
to drive the knees downwards while I put my feet together.
So, I kind of press my feet together, wing the knees
downwards towards the floor. I had a leg workout earlier today
and I already noticed that I have a lot of tightness going
on into my groin and my hips and I'm not able to take my
legs down all the way so when I have a lot of tightness to
begin with I just focus on stretching this out for a
little bit you can hold this for like 15 to 20 seconds. come
back up and do this for a couple repetitions just try to
stretch that out before doing this because you'll get a
little bit better of an exercise once they're pretty
well loosened up what I'm going to do is go down all the way I
can with my knees press my feet together hands are going to go
on the hips I'm going to do what is known as a butterfly
glute bridge so I'm going to lift my butt up towards a
ceiling just like this. The goal is is to try to keep the
back as straight as possible. Almost like a nice straight
line with your knees, your hips, to your shoulders. If
you're unable to get that, let's say that you're only able
to go up this far. Go as far as you feel comfortable. Over
time, you'll get more strength and be able to progress into it
but once we hit that very comfortable spot, you should
feel a very good activation into the core muscles, legs,
glutes, lower back, focus on that. You want to hold this one
for about five from there you're just going to relax, take
a breather, on the next rep try to drive the knees down even
further and then repeat this for 10 to 15 repetitions. If you
feel like you have a little bit more left in the gas tank you
can throw another set in always just challenge those muscles
you can also experiment with different hold times holding it
longer will help build endurance from there what I'm
going to do is focus on what is known as a wall thruster or a
hip thruster we're going to take this one to next level.
So, I'm going to go next to a wall or a door. I'm going to
put my feet flat against that door. Press into it. You might
have better results wearing shoes with this one or bare
feet but you just want to make sure that they're not going to
slip. The knees you want bent roughly at about 90°. So let me
check my watch here. Yup, about 90° right there. What I'm
going to do is just rest comfortably like this. My hands
go right on my hips. I'm going to press into the door with my
feet and then lift my butt up I'm trying to lift my hips and
my stomach pretty much up towards the ceiling as much as
we can. Again, this will activate a lot of muscles. The
core, low back, glute buttocks. You really want to focus on
feeling that. Hold this one for about five to 10 seconds. You
can relax, take a breather, and then simply repeat this 10 to
15 times. With each repetition, try to drive that butt up just
a little bit more to help strengthen those muscles.
Again, if you feel like you have a little bit more left in
the gas tank, throw other set or two in. Always challenge
those muscles. You can make this one harder and take it to
the next level by taking one leg off and then doing it. So,
just one leg at a time and just go through these motions right
here. They're very good at just strengthening everything and I
hope that that will lead to less back pain in the future.
This is what I like to call the wall glute slider. It's pretty
easy to do. We're going to start off next to a wall. Go up
on one side and place your whole back flat against that
wall. Um going to support my head with my arm just like
this. If you do notice that one leg right here has a towel over
it. You're going to want to get a medium-sized towel to throw
over the top leg right here because it's going to help
reduce friction and allow your leg to glide against the wall.
The lower leg, the knee is going to be bent. I'm going to
take my foot right here and just press into the wall for a
little bit more of a stable anchor point. Hand goes right
on the hip or you can just pretty much put it off to the
side just like this. So, we want the top leg is as
possible. What I'm going to do also is kind of press forward
with it like taking my heel away from me to activate the
glute muscles to begin with. So really try to focus on
activating those glute muscles before doing this next
movement. From there, I'm going to take my whole leg and then
glide it up. I'm going to press my leg weight into my heel and
glide upwards as much as I can and I feel a lot activating
into my leg into my glute. Go up as far as you feel
comfortable. You want to keep the legs straight during this
exercise and press with the heel into the wall. Once we hit
a very good deep activation of those glute muscles, let's hold
this one right here for about five to 10 seconds. If you feel
like you can hold it longer and challenge yourself, do that but
when you need a breather, just come back down like this and
take one. You want to do this one nice and slowly for about
10 to 15 repetitions and with each repetition, try to drive
the leg up just a little bit more to help fire those muscles
and if you do feel like you have a little bit more energy,
a little bit left in a gas tank, try to do another set or
two and when you're done on one side, always switch to the
other to keep them both in balance. If the exercises
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