The posterior chain consists of the muscles of the lower back, the glutes, the hamstrings and the calves. Since many people tend to sit at desks all day, the muscles of the posterior chain can easily become weak. When the glutes, which stabilize and extend your hips, become underworked it can cause the anterior front muscles, such as the quadriceps, to be over used. cheap football boots Static and weak upper back muscles can put extra pressure on your lower back for stability, often eventually resulting in acute lower back pain. Paying equal attention to your posterior chain during your workouts can prevent muscle imbalance issues.
Resistance Training
Resistance training is an effective way to strengthen your posterior chain and create muscle balance. Resistance, or strength training, is the contraction of your muscles due to some sort of external resistance, such as dumbbells, barbells or resistance bands. Exercises such as calf raises, hamstring curls, step-ups and back extensions are examples of strength training moves that target your posterior chain. Another exercise that is particularly beneficial for the posterior chain is the deadlift, since it strengthens your lower back, glutes and hamstrings in one move. Deadlifts are often performed with barbells, but you can mix it up by using dumbbells, kettlebells or resistance bands as well.
Yoga Poses
Your own body weight can be used as resistance to strengthen your posterior chain, such as is done in a yoga practice. Yoga poses provide an additional benefit in that they allow for a full range of motion and they help to elongate your muscles as they are being strengthened; greater flexibility and agility are often the result. Many yoga poses are compound moves, football boots sale which means that they target more than one muscle group or joint. Bridge pose, for example, can benefit the posterior chain since it strengthens the lower back, glutes and hamstrings. Locust pose, which is executed while lying on your stomach, is especially advantageous for the lower back, but it works your glutes and hamstrings as well. Big Toe pose can stretch the entire posterior chain at once and help to relieve any tightness in your lower back.
Considerations
Aim to train your posterior chain as often as you work the front of your body. Incorporate at least two full-body training sessions per week into your fitness program. puma boots uk Beginner yoga practitioners should consult with a certified yoga teacher before performing any poses. Stop performing any exercises and seek immediate assistance if you feel any pain in your posterior chain while working out. Speak or visit your doctor before starting a new exercise program.
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