4 Neglected Lower Body Muscles to Strengthen for Pain-Free Movement
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- Опубликовано: 6 авг 2024
- Want to get started getting your lower body working pain-free or get back into sport/activity after a break? These three exercises target often neglected lower-body muscles that will help with balance, twisting motions, and prevent strains/injuries.
This routine focuses on the tibialis posterior, peroneals, adductors, and piriformis. If you don't move it, you lose it. This set of muscles all contribute to stability. These three easy exercises won't take more than a few minutes once you get the routine down.
As a side note, it's a good idea to learn the language of your body and movement. Having the words gets everyone on the same page, whether you are watching videos here or discussing these techniques with your doctor or sports coach.
The first exercise requires more attention to detail than normal. Rewind and watch the section a few times to get all the cues - the extra cues in this shut off one of your toe flexor muscles that can get overworked and instead let you focus on the larger muscle groups that should be doing more work.
The second exercise trains your adductors in closed-chain movement patterns, helping prevent groin strain. There are two versions of this exercise. Choose which works better for your current fitness level or if your wrists aren't quite up to holding your body weight yet. For the starter version, you'll need a low stool or something sturdy to prop yourself on-ideally, something slightly lower than a piano bench.
The third exercise gets your piriformis working. This muscle can need some extra love if you spend a lot of your day sitting at a desk, for example. Take it slow at first, and feel free to use your other leg for balance.
Once you get the hang of it, this routine should take no more than 5 minutes. Schedule it three times a week for at least two weeks, but four is better.
If your lower body feels better after going through the exercises or you just liked learning about how your muscles work, tap those like, subscribe, and notify buttons! You'll be the first to know when we upload new videos each week to help keep you moving freely and without pain for life.
IN THIS VIDEO
00:00 - Intro
01:52 - Exercise 1: Foot/Ankle Dissociation II
05:47 - Exercise 2: Adductors - Adductor Side Bridge
10:20 - Exercise 3: Piriformis - 1-leg Hip External Rotation
12:40 - Routine summary
13:30 - Next steps
RESOURCES AND LINKS MENTIONED
4 Neglected Upper Body Muscles to Strengthen for Pain Free Movement: • 4 Neglected Upper Body...
6 Intrinsic Foot Muscle Strengthening Exercises (Fix Pain & Flat Feet): • 6 Intrinsic Foot Muscl...
Your Piriformis Isn't Tight, it's WEAK! [4 Exercises to Get it Strong]
• Your Piriformis Isn't ...
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. 
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![Your Piriformis Isn't Tight, it's WEAK! [4 Exercises to Get it Strong]](http://i.ytimg.com/vi/yBRSQB0Xyb0/mqdefault.jpg)
![Your Piriformis Isn't Tight, it's WEAK! [4 Exercises to Get it Strong]](/img/tr.png)
Video highlights:
01:52 - Exercise 1: Foot/Ankle Dissociation II
05:47 - Exercise 2: Adductors - Adductor Side Bridge
10:20 - Exercise 3: Piriformis - 1-leg Hip External Rotation
12:40 - Routine summary
13:30 - Next steps
I joined the Precision Movement Academy four days ago, and chronic right shoulder, hip and knee pain I've had for the last three years (due to a hard fall that left me immobile at first and weakened) is already dissipating. What I most appreciate is Coach E's attention to detail and the structure of the Foundation/Rehab courses. They are easy to follow and I feel really good after I complete my daily routines. All I have to do is SHOW UP and do the work that is thoughtfully provided. Just want to add, I have flat feet and weak ankles that I've given little thought to for decades and I've started 'waking them up' using massage tools and Coach E's exercises. I now can now really feel my feet. I think about them. My self-awareness is heightened. So thank you, Coach E. I feel blessed to have found you.
Thanks so much for that!
We love hearing from our customers and appreciate you taking the time to let us know how you feel.
Keep us posted on your progress and let us know if you need more advice or assistance :)
- Coach Joshua, Team PM
Dude, you have no idea how timely this is for me. You've been a huge help in what is now a 6-years long effort to fix a bad back, and I'm getting there. Cheers, brother...
Wonderful!
Thanks for letting us know and keep us posted on your progress :)
- Coach Joshua, Team PM
Takes some training. My toes were totally confused. Great wake up call. Thank you Coach E. Also the contrast therapy video is awesome. Been doing that for years. Your info and videos are priceless.
Hi and thanks for the comment.
We appreciate you stopping by to try it out.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thanks Coach E, really appreciate the muscle diagrams you have added to the vids.
Glad you like them!
Hi. When I have time I enjoy watching and incorporating these mvements into practice. The last part that you performed reminded me of Tai Chi and how it helps adults of all ages to move. I appreciate the expertise of other professionals in the field, so thanks. I recently had a hamstring repair (calicifications removed). Motion is lotion and as you say, it is important to use all the muscles, esp the ones we don't hear much about!
Thanks for sharing your story. You hit the nail on the head.
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
For years I had discomfort in my hips and lower back....I have a slight case of scoliosis and one day I was so right I ended up accidentally discovering the adductors and realizing they were super right and pulling me forward making life painful... Thank you for all the help brother
Hi, and thanks for the comment!
We are so happy that you found us and are here to help.
Check out the resources in the video description for more ideas. Especially the Hip Pain Solution program. It is comprehensive and progressive and will help you to address the root cause of your issue once and for all:
www.precisionmovement.coach/hip-pain-solution-yt
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Excellent info. Thanks
You are welcome!
Thanks for stopping by :)
- Coach Joshua, Team PM
another great 1 thanks coach E
You are welcome and thanks for stopping by to comment.
Let us know if ever need advice or assistance :)
- Coach Joshua, Team PM
Hey sir, 23 year old from India. I have been dealing with upper back pain for last 2-3 years. I have pretty bad posture (forward neck 60lbs ) and my back muscles also seems pretty weak since i am always slouching & not able to sit without support for more than 10 minutes. I have inflammation kind of pain , like it’s burning my entire back. (All MRI reports are normal). I wish you make some video for that, a proper routine which ensures healing ❤️🩹
Hi and thanks for the comment.
If your back pain is nagging or recurring, I suggest you follow the Low Back Pain Solution program.
It addresses the most common root causes of low back pain so it stops returning and doesn't become another issue.
You can learn more about it here:
www.precisionmovement.coach/low-back-pain-solution/
- Coach Joshua, Team PM
Is the abductor side bridge safe for a sore gracilis?
I've got an achy pain in my right pelvic area deep to the buttock, exacerbated, but not caused, by running. I can't figure out if it's a sacroiliac, piriformis, glute or combo of these. I'll incorporate some of these exercises and see if that can at least take the edge of as it's getting frustrating now. Thanks for the video!
Hi and thanks for stopping by.
Figuring out the exact issue can be tough. Even for us.
The Hip Pain Solution program contains the investigative framework you need to assess and address the root cause of your issue. It is a very comprehensive plan that will help you to address multiple root causes of your issue:
www.precisionmovement.coach/hip-pain-solution-yt
We are here to help so don't hesitate to reach out if you have more questions :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks so much.
I didn’t realize I had so much muscle in my body that I hadn’t used yet.
Thanks for starting your journey with us. We are here to help you make sense of your discoveries :)
Boss, I had a question about sore muscles,
So apparently stretching your muscles is bad because you could cause tears in them right?
So we do strength mobility workouts to have stronger muscles so they won’t get tight/sore, but what happens if you feel sore after the strengthening/mobility workout?
What should I do to relieve the soreness
Hi, and that's a great question.
Overlengthening muscles can definitely tear the tissue with the right amount of force. You got that right.
Mobility workouts can help to reduce soreness and tightness. However, some muscle soreness is a byproduct of exercising. You could be overdoing it, so back off on the intensity and amount.
Contrast therapy can help, too:
ruclips.net/video/Xswl-eRKOX0/видео.htmlsi=OP6EoHUyEqRwgmMp
I hope that helps! Let us know if you have any more questions :)
- Coach Joshua, Team PM
Thank you, Is the abductor side bridge safe for a sore gracilis?
Please make a video for tailbone pain😢
Hi!
Check out the first two videos here:
www.youtube.com/@PrecisionMovementCoach/search?query=tailbone
Let us know if you have any questions :)
- Coach Joshua, Team PM
can I leave the bent knee to ground if I cant lift it up?
Yup!
Moving slower and smaller are other great modifications.
Thanks for trying it out :)
- Coach Joshua, Team PM
Interesting...almost forgotten muscles
So true!
Thanks for the comment and let us know if you ever need advice or assistance :)
- Coach Joshua, Team PM
👏👍🌞
:)