If you follow me on social media, you are definitely aware of #MiniBandMonday. If you don’t follow me, hopefully this blog will encourage you to start following me to learn exercises involving Mini-Bands. I firmly believe in using Mini-Bands and their many uses. If you want to know why I use Mini-Bands in every warm up for clients, and myself keep reading.
It doesn’t matter if you are a professional athlete or a weekend warrior, getting your glutes activated is crucial for an efficient workout. Your glutes are one of the strongest muscles in your body and not activating them may limit your potential. “The reason we activate our glutes is to increase blood flow to hypoxic tissues and conduction velocity of nerve signaling, coordinates synergistic movement dynamics, and perfect movement quality,“ (Dr. John Rusin). Activating the glutes will improve performance, as well as aid in preventing injury by avoiding compensatory movements.
Why are the glutes inactive to begin with? Majority of people spend their day sitting. Dr. Stuart McGill, a professor of spine biomechanics at the University of Waterloo coined the term “Gluteal Amnesia.” Our glutes shut down from sitting for long periods of time because sitting causes our hip flexors to shorten while we flex our lumbar spine and we end up in an anterior pelvic tilt position. Quit sitting all day and start mobilizing your body! If you experience low back pain, the cause could very well be sitting all day at work or in school.
Don’t Panic! Mini-Bands are here to save you. Mini-Bands are cheap, small, and portable. This means you can put one in your suitcase, one in your backpack, one in your gym bag, and keep one at home. There are hundreds of exercises you can do with mini-bands and most of them don’t require much space at all. This also means you can use them in your cubicle or in a small corner of your packed fitness center.
Whether you are at the gym warming up or just have a couple minutes during your lunch break, activating your glutes should become a daily habit. Activating your glutes daily will keep you healthy and save your body in the long run. “The more you sit the more activation you will need to program,” (Dr. John Rusin). And to be honest you will not get bored of this new daily habit, you will actually start to look forward to activating your glutes. With countless ways to get your glutes activated, each time can be different. You might actually start doing it more than just once a day. Once you get in a habit, you will feel your glutes engaged and feel the positive effects it has on your body.
Now that you have learned about the importance of activating your glutes, I recommend checking out my Instagram and YouTube account, which includes a library of Mini-Band exercises, and describing proper technique as well as recommended exercise prescription. If you have questions or suggestions, feel free to comment on either account and I will be happy to respond.
Instagram account: @trainauthentic1 or @coach_pman
I recommend getting a variety pack. Having Mini-Bands in different tensions will help broaden your exercise list as well as help you progress in exercises and also eventually start using more than one band.
I planned on informing you the importance of activating your glutes and why I use Mini-Bands daily with my clients as well as myself. I hope this is informative for you and inspires you to start activating your glutes daily especially before lower body workouts. And once you start activating your glutes daily, you will feel healthier, will have greater movement quality and become stronger.