and the Rhomboids.
Take a look where these two sets of muscles are, and:
- Stand up, squeeze your glutes
- pull your shoulder blades together, back and down....contract Rhomboids
Notice how upright and balanced you feel.
Now.....relax the two and notice how you feel.
Bent over right?
This is just standing. Think about how when you move about and how not having strength in these two muscles will change how our bones move.
- Lack of contraction in the Glutes as we walk
could mean our hip joint doesn't track right and in time maybe wear out some cartilage or other tissues.
- Lack of strength in our Rhomboids could mean that we spend far too long in that slouched position creating lots of stress in the upper back and could mean tight angry muscles in the shoulder joint.
Movement, mobility
issues anywhere can cause chronic issues (built up over time, RSI type).
So, if you only want to do a small bit of strength training these are the two muscle groups to focus on:
Glutes: Squats, Lunges, Deadlift/ Hinge movements, hip
raises etc
Rhomboids: Cable/ barbell/ dumbell rows, pull ups, push ups, rear delt flyes etc
Also, add in massage, foam rolling, mobility drills and being careful of your posture.
Want to add more movements? Refer to the email below for more info:
We really like to try and keep a simple focus when it comes to training. Overall it is the minimum effective dose we need to try and find.
For your body, this is the minimum effective dose..
J
