To effectively Manage your pelvis so that it functions best, it needs to have a lot of strength and the sacrum needs to be in place. One big bang muscle that can work on both is the Glute max. Your bum 🙂
The deep part attaches to you sacrum ,where it works with the piriformis to manage it, and it also attaches to the hip bone to help mobilize it.
There are 4 fibers that are associated with this muscle and they all need to be strong and flexible. That means there are for different postures for stretching and over 12 ways to strengthen it.
Master this initial way of MFS fist to make it a staple of your program.
Parameters:
- Do 3 X 30 sec each side
- Make sure your anchor yourself down by keeping the butt & neck down while looking at your belly button.
- If your head is barely on the ground or really difficult use a towel on the ground so that you can go to your level.
- If it is to difficult to grab your leg put your feet on the wall so that you have a 90 degree angle and the hip and knee and then cross the desired leg over keeping your but on the ground and push the working knee toward the wall.
- Factor of progression: pushing your sacrum (butt) to the ground, pushing your neck down eyes looking down toward your belly button, turning your feel out.
