The serratus anterior? Huh? 

I know, I know — it sounds like a dinosaur or maybe one of the zombies from “The Walking Dead,” but this small muscle is a forgotten powerhouse. A vital stabilizer for healthy shoulder mobility, it deserves our attention. 

Take a second to reach your arms straight above your head into a big “morning” stretch and you will activate the serratus anterior muscle. I’m reminded each morning of the crucial role these little guys play in our balance, strength and posture as I run through my morning stretch routine. 

I’m going to walk you through what the serratus anterior is — such as how it even helps your breathe! — as well as how to strengthen and stretch this important area.

What Is the Serratus Anterior?

Projecting outward are finger-like tentacles that originate from the first through eighth rib, wrapping intercostally around the outside of the rib cage. The muscle then inserts posteriorly into the anterior surface of the border of your scapula or “shoulder blades.”

The serratus anterior is broken down into three sections: superior, intermediate or medial, and inferior. When properly strengthened, it gives the look of an extension of the abdominals and increases the strength of your core.

The serratus anterior has a very important job in the pectoral girdle, both protracting the shoulder and rotating the scapula so the glenoid cavity moves “upward” superiorly and anchors the shoulder blade. When we protract our shoulders, we are abducting or moving away from the body. This works collaboratively with a more familiar muscle called the rhomboids on the posterior or dorsal side of the body. 

The rhomboids are large muscles on each side of the upper back. If you raise your arms up in a “touchdown” motion and squeeze your shoulder blades (scapulae) together, you fire up and contract the rhomboids, which act as an antagonist to the serratus anterior muscle. 

Another important function of this muscle is lifting the ribs as an accessory inspiratory muscle. Working hand and hand with the intercostal muscles, the serratus anterior helps open the chest and allows for deep breathing. Stop for a moment, take a big breath in and think of all of the amazing muscles that are at work to make that happen each time you inhale. 

The intercostal and core abdominal muscles act to reduce the thoracic volume, while the serratus anterior and other muscles in the thoracic cavity help increase thoracic volume. If we flip the body over onto the posterior side, the superior serratus posterior muscles assist in increasing thoracic volume while the inferior assist in thoracic volume reduction.

Wow!  That’s a lot going on every time we breathe.

The long thoracic nerve supplies the serratus anterior muscle via three spinal nerve roots, which cut through the clavicle area to the right of the brachial plexus. This innervation supplies from your fifth through seventh cervical spine and is important for the mobility of your neck.

Due the length of this nerve, it’s susceptible to injury via direct trauma, such as contact sports or blows to the upper torso. 

In the case of this type of upper extremity injury and because of the limited pain management options for this type of injury, with the rise of opioid usage, physicians are utilizing a new ultrasound procedure. It’s called Ultrasound-Guided Serratus Anterior pain block and is a promising single injection procedure that is decreasing the need for opioids, while relieving the pain of the trauma to the rib cage.

This is a promising alternative for traumatic posterior rib fracture pain and is utilized in emergency departments.

The serratus anterior protects against neck pain and is sometimes called the “boxer” muscle. In reality, we use it in swimming, holding handstands or yoga poses, throwing a football, and even doing a push-up. 

In Latin, serrare means to saw, and the serratus anterior muscle looks serrated against the ribs, projecting across the upper torso. Its movement within the shoulder joint enables the arm to move above 90 degrees. 

Injury can occur due to overuse and repetitive movements, such as in swimming, heavy lifting or throwing a baseball. When overused, the muscle is subjected to mini muscle traumas that over time lead to strains, pain and tears. 

The significance of this? The arm’s movement relies on a series of muscles to anchor the shoulder blade to the body. 

Injury prevention tips:

Warming up your muscles for just a few minutes before any activity is important. It increases the muscle temperature and allows for an increase in muscle pliability. 

Follow this with a stretch, holding for about 10 seconds, to allow for improved muscle performance. 

Finally, make sure to cool down your muscles by slowing down the exercises before completely stopping. This helps prevent dizziness, fainting or nausea and also helps remove the lactic acid from the muscles, allowing the blood that pools in the lower extremity time to reach the brain.

Best Exercises to Strengthen Serratus Anterior

1. Scapular Push-Ups

To execute this properly, place your arms just outside of shoulder-width, and lock your arms firmly. If you need a modification or have weak wrists, you can do this exact exercise on your forearms. From here, you want to tighten your abdominals and glutes, keeping your body in the plank position. 

To execute fully, pull your shoulders back, squeezing your shoulder blades together and then extending your shoulders forward by pulling your shoulder blades apart. Try adding three sets of 10–15 repetitions into your next core workout.

2. Dip Shrugs or Reverse Shrug on Dip Machine

This exercise increases the range of motion versus just using dumbbells for shoulder shrugs. On the dip machine, you will begin with arms fully extended and supporting your body weight with the shoulder and arms. 

Be sure to check your spinal form for any arching and correct by tucking the pelvis forward. This is important to keep your posterior spinal muscles safe. 

Slow and controlled, lower your body by allowing the shoulders to climb toward your ears. Follow this by reversing the motion and pushing the shoulders downward away from the ears back to the starting dip position. 

You can easily build these into your workout regimen to gain strength and tone the serratus anterior.

3. Downward-Facing Tree Pose – “Handstand”

This is challenging but can be done against a wall or with a partner’s assistance. A concentric contraction occurs as your scapula rotates onto the rib cage. As you kick up into the handstand, engage the core, and lift your toes upward.

It’s important to maintain form because collapsing into the wrist is dangerous to the carpal tunnel and the nerves moving through it. 

This pose utilizes the serratus anterior, rotator cuff, deltoids, abdominals and hamstrings to stabilize the position. This muscle is a true powerhouse stabilizer and helps the chest from collapsing through the scapula.

Best Stretches

1. Downward Dog Yoga

This pose strengthens and stretches the serratus anterior muscle. Further moving from plank position to downward dog and back to plank position adds activation of the core abdominal muscles.

You can stretch and strengthen by adding some movement through downward dog (inverted V) pose. This creates a concentric contraction to upwardly rotate and abduct the scapula on the rib cage.

As in other yoga poses, the breath is vital during this inversion and naturally moves the diaphragm cranially (upward), creating deep inhalation and exhalation for the body. As you move your shoulders away from the ears, the scapula starts a downward movement, and it protracts and activates the serratus anterior muscle. 

According to a study from the Mayo Clinic, prone planking exercises activate the serratus anterior along with nine other muscles at levels conducive to high electromyographic (EMG) muscle strengthening levels.

2. Cobra Pose

This pose is done in the prone position with a slight backward bend contracting the spine and upper and lower limbs. With toes tucked beneath, legs fully extended and arms pressing against the floor, you gently lift your chin and chest upward. 

The serratus anterior muscle is active as the body maintains a neutral position of the scapula against the press of the arms. It’s important to lift the spine upward as your shoulders press away from your ears to correctly execute the cobra pose. 

3. Seated Spinal Twist or Half Lord of the Fishes Pose

This twist engages all parts of the torso and works on different layers of muscles. When rotating the spine, it’s important to remember to keep the spine in a neutral position as you move into the twist. Flexion on the spine can compromise the safety and stability of the pose, injuring the lumbar vertebrae or disc. 

It’s important to listen to your body and stop when you feel a comfortable stretch. Once you find that “sweet” spot, breathe through the stretch, allowing the muscles to relax and release. Think of it like you are ringing out a dirty rag, releasing the excess lactic acid that gets stuck in your spinal canal from everyday usage and exposure to free radicals.

This pose exhibits a concentric contraction of the serratus anterior, spinal extensors, and adductors longus and brevis.

In any fitness or bodybuilding program, it’s important to look deep into the accessory muscles and not just focus on the larger more common muscles. These intricate details will amplify your performance and get you the physique you are looking for. 

The serratus anterior is a small powerhouse in the chest that when given proper attention can create stability in the shoulder girdle, allow deeper breathing and create a extension to your already rockin’ six pack abs!

The post Serratus Anterior Exercises to Strengthen the Top of Your Abs appeared first on Dr. Axe.

All too often we find ourselves experiencing aches and pains in our bodies, especially in the low back. If you find yourself commonly searching for remedies for fast back pain relief, it may be time to investigate the psoas muscle.

The psoas major, technically named the iliopsoas, may very well be one of the most important muscles in the body. Why? This deep-seated core muscle helps support your back and so much more.

If the psoas is weak, it could be the cause of back pain, neck pain and various other issues. In fact, the psoas major muscle is especially unique, particularly when it comes to postural function. It’s the only muscle that connects the lumbar spine and lower body. (1)

It’s clear that taking care of this deep psoas muscle is crucial to a strong, pain-free body. Many believe a healthy psoas is important for emotional and spiritual health, too.

What Is the Psoas Muscle?

There are two psoas muscles on each side of the back. The larger one is called the psoas major, and the smaller the psoas minor.

The psoas major, often known as “the mighty psoas,” originates at the spine around the bottom of the rib cage and runs down the thigh along the femur. The psoas major works by flexing the hip.

The psoas minor also originates at the spine around the bottom of the rib cage, but it runs down to the bony pelvis. It acts to flex the lower spine.

The psoas helps us perform all sorts of daily activities, including freeing the legs for walking and running. The psoas muscle is also vital in providing good posture.

Anyone who takes Pilates knows the psoas intimately — the form of exercise is praised for improving psoas muscle health and related back pain. Olympic weightlifters, runners, triathletes, gymnasts — all heavily rely on the support of the psoas, too.

Let’s delve into where the muscle is located.

There are two muscles that create what is called the iliopsoas group. They are the psoas major and iliacus.

You may have heard a fitness instructor suggest stretching the hip flexors at the end of your strength class. The psoas major and iliacus are important to the hip flexor muscles because they help stabilize and support the lower back.

The word psoas is Greek and means loin region. The psoas muscle group makes an upside down V, connected to the spine starting at about the bottom point of the rib cage and working its way down to the top of the femur. Specifically, it is a long, spindle-like muscle, found between the pelvic inlet and the pelvic floor.

It joins the iliacus muscle which is what forms the iliopsoas. A chiropractor can actually apply pressure in the pelvic inlet area to help release a tight psoas. This is commonly done for athletes in addition to stretches, although it should always be done by a soft-tissue professional with expertise in psoas release.

Psoas Issues

A strong psoas supports everyday activity, but a weak psoas can make even the easiest task a challenge in addition to causing bigger problems, such as sway back. The psoas is a key messenger of the central nervous system, and when there is lack of support from it, the way your body responds to gravity is different than intended.

Muscle imbalances can often cause the body to compensate in another area, and that can cause additional issues and even injury. Some people are even diagnosed with psoas syndrome or iliopsoas tendonitis. These ailments cause pain in the hip area.

While these are two separate conditions, they are often described similarly. However, psoas syndrome is a condition involving a stretch, tear or rupture of the iliopsoas muscle or tendon. Iliopsoas tendonitis involves an inflamed muscle.

Piriformis syndrome is also closely associated with this sort of pain and may be referenced when seeking a diagnosis.

Yoga therapist Danielle Prohom Olson calls the psoas muscle “the muscle of the soul.” Olson says on her website: “The psoas is connected to the diaphragm through connective tissue or fascia which affects both our breath and fear reflex. This is because the psoas is directly linked to the reptilian brain, the most ancient interior part of the brain stem and spinal cord.”

In fact, psoas expert Liz Koch, author of “The Psoas Book,” says that emotional trauma or lack of emotional support can actually lead to a chronically contracted psoas. This results in a lack of core awareness.

Since your ancient limbic system is closely related to emotions like fear and anxiety, this makes sense.

Symptoms of psoas problems include:

• Discomfort, pain and aches in the front hip socket
• Restriction in the hip socket
• Iliopsoas bursitis/tendonitis
• Restriction moving the thigh backward
• Deep pelvic pain on the side that feels tight
• Deep “bellyache”
• Chronic constipation
• Twisted pelvis

There are two common behaviors that typically cause a weak psoas: sitting all day and bad posture. The National Academy of Sports Medicine (NASM) notes too much sitting causes a weak psoas, and a weak psoas can lead to lower back problems.

All that sitting can cause the psoas, iliopsoas and rectus femoris to remain in a shortened position for extended periods of time. What happens is that these muscles get used to this shortened state, and that makes them tight and overactive.

Because these muscles are attached to the pelvis and lumbar spine, this shortening or tightening of the muscles may cause a forward tilt of the pelvis and weakness in the gluteal muscles. Combined, this can cause lower back pain.

Consider a standing desk to reduce your sitting time each day.

Bad posture, whether standing or sitting, can create a lot of discomfort if not corrected. Rounded shoulders or a forward head posture may seem to be the easiest on the body, but since we are constantly working against gravity, it weakens the supporting muscles of the body over time.

Benefits of a Healthy Psoas Muscle

1. May Reduce Low Back Pain

A study published in the Journal of American Osteopathic Association identified the psoas as an important muscle linked to our core muscle development. The psoas was initially overlooked as a solution for back pain that a 48-year-old man was experiencing. According to the researchers:

After the correct diagnosis was made, he was treated by an osteopathic physician using osteopathic manipulative treatment, in conjunction with at-home stretches between office treatments. At his 1-month follow-up appointment, he demonstrated continued improvement of symptoms and a desire for further osteopathic manipulative treatment.

2. Can Affect Sports Activities

The psoas is actually the muscle that allows you to run. Each knee lift causes a contraction of this rope-like muscle, and each time the leg swings back to its original position, the psoas lengthens.

Runner’s World reports that a runner contracts and lengthens the psoas more than 5,000 times during an hourlong run.

The psoas is also a big factor in good posture. The psoas, combined with other core muscles, such as the abdominals and obliques, as well as those that help form and support the lower back, provides stability offering a strong posture.

Thus, it makes sense that if there is a problem with the psoas, it will likely affect your sports activities, in particular those that require running.

3. Provides a More Pain-Free Pregnancy

Pregnancy creates a lot of changes in the body, one of which is the shift in your center of gravity. It shifts forward as the baby develops, causing the pelvis to move toward the front of the body. This may cause the muscles in the lower back region to tighten and the hamstrings and glutes to stretch out and weaken.

Additionally, the ligaments attached to the uterus can come under a lot of stress, causing pain in the abdomen and lower back. The psoas and surrounding muscles take on much of the stress, which can cause discomfort due to tightness and imbalances.

However, by performing stretches and exercises that help strengthen the psoas, you can eliminate most if not all of the pain.

How to Strengthen the Psoas Muscle

Whether an athlete, pregnant or not active at all, it’s important to release the psoas to ensure that it is in good working order, giving you the support you need to perform any tasks — even picking up those groceries or your toddler. Yoga, Pilates and a core routine are great options, but you can make a world of difference by performing a some key stretches, include lower back stretches, right at home.

Below are some psoas stretches and exercises that you can do a few days a week. If you sit at a desk all day, it’s recommended that you perform these exercises daily, if possible. It only takes a few minutes and can change the way you move throughout your day.

Foam Rolling

While releasing the psoas should be left to a soft-tissue professional, NASM suggests foam rolling other tight hip muscles, including the TFL and hip adductors. As you roll, hold on spots that are tender for 30 to 90 seconds.

Check with your doctor to make sure foam rolling is OK for you. NASM notes it’s not appropriate for certain conditions, including malignancies, blood clots, aneurysms, anticoagulant therapy, congestive heart failure, open wounds or skin lesions, bursitis, obstructive edema, or certain other health conditions.

Hip Flexor Stretch (Thomas Stretch)

Sit tall at the end of a table, thighs halfway off the table. Grabbing one knee, pull it to your chest, and lean back until your lower back and sacrum are flat on the table.

Note that if the back is rounding and the pelvis is tipping, you’re pulling the knee too far. To correct, simply loosen your hold.

Allow the other leg to hang free off the table. Hold for 30 to 60 seconds.

Perform three to four repetitions on each side.

Kneeling Lunge

This is a very common exercise performed during the stretch segment of a lot of group fitness classes at the gym. To do it, kneel down on one knee (you may want a pad underneath if you are on a hard surfaced floor), with the front leg forward at a 90-degree angle. Tuck your pelvis, and gently lunge forward.

Continue to lean into the stretch slowly, ensuring that there is no unusual pain. A tight psoas may cause you to arch your lower back. However, try to keep the back straight.

To add a little stretching to the core, raise your arms overhead, and lean the hips forward another inch or two. Hold the lunge for 30 seconds, completing three repetitions on each side.

Leg Lifts

This is also a great glute exercise. Lie on your back, and extend your legs in front of you. Place your hands either underneath your bottom if your back arches too much or above your head as long as your lower back is pressed into the ground by focusing on bringing your belly button toward the spine.

Lift your left leg several inches above the ground, and hold for three to five seconds. Do 10 to 15 repetitions on each leg.

As you get stronger, you can do these using ankle weights.

Ball Bridge

Lie on a stability ball like you would to perform crunches, with your neck and shoulder resting comfortably on the ball. Be sure to engage your core and not let your hips sag, with your feet straight ahead with toes pointing forward, shoulder-width apart.

Slowly and controlled, drop your glutes toward the floor (don’t go so far that your shoulders come off of the ball), and then push up through the heels to engage the glutes and push your hips back up in line with your spine.

This exercise is used to strengthen weak gluteal muscles often associated with a tight psoas.

Psoas Massage and Release

The psoas is deeply embedded into the core cavity area, is surrounded by vital organs and can be hard to find. A chiropractor or physical therapist may be able to help you best when it comes to actually releasing the psoas. It is a sensitive area and requires total relaxation of the patient.

General full-body massage can certainly help, but to really get to the psoas for an assisted release, working with a trained professional is recommended.

Working on stretching and releasing other hip muscles closer to the surface of the body can go a long way in reducing overall tension in your core cavity and ultimately aid in improving psoas health.

Precautions

It is always best to take any new exercise slow. Consult your sports medicine doctor, physical therapist or chiropractor prior to performing the exercises.

When it comes to a psoas release, there are potentially dangerous side effects if you don’t work with someone certified and trained in this area, so you should consult with a professional.

The post How to Strengthen the Psoas Muscle (& Help Relieve Back Pain) appeared first on Dr. Axe.

When most of us think of stretching, we picture simple static stretches — like bending forward to touch our toes or lifting a bent arm back behind us to stretch our shoulders. There’s a whole other category of stretches, called dynamic stretching, that is a more active form of stretching.

What are examples of dynamic stretches? Some popular ones include leg and arm circles, air squats, and marching in place.

These types of movements help prepare our muscles for exercise. That is why they are recommended as part of an effective warm up-routine.

Studies have found that dynamic stretching before a workout or sport can help avoid muscle injuries, increase joint flexibility and optimize performance.

What Is Dynamic Stretching?

Dynamic stretching refers to any type of stretch that is performed with movement as opposed to holding still in a static position. The goal is to warm up muscles and other tissues, increase blood flow, and improve range of motion and flexibility.

The types of movements involved in dynamic stretching can include:

• swinging
• circling
• lowering and lifting back up
• marching
• stepping
• bouncing

Stretching in general, whether while moving or holding still, offers several main benefits, including improved flexibility and prevention of injuries. These are associated with health perks such as the ability to age more gracefully and remain independent in older age.

Experts categorize dynamic stretches into four main groups:

• Traditional Dynamic Stretching (often the most recommended type): Uses controlled, soft bounce or swinging motions. Intensity of movements are gradually increased but remain slow, gentle and purposeful.
• Active Isolated Stretching (also called Mattes Method): Works by contracting the antagonist or opposing muscle group. Stretches are only held for about two seconds or less.
• Resistance Stretching and Loaded Stretching: Works by contracting and lengthening a muscle at the same time. A muscle is stretched through its entire range of motion while under contraction.
• Ballistic Stretching: Uses momentum generated by rapid swinging and bouncing. Some feel this is a risky way to stretch since the chance for injury is somewhat high.

Dynamic vs. Static Stretching

While both types are beneficial in their own ways, static and dynamic stretches differ from one another based on how they are performed, plus when they are most useful.

The main difference between the two is that dynamic stretching involves movement, while static stretching is performed while holding a fixed position (without movement). When someone is performing a stretch position, such as a seated butterfly stretch or held back bend, that person remains in one position for about 10 to 30 seconds on average.

Static stretching has its own advantages and is often recommended post-workout to help support recovery. For example, static stretches like hamstring, quad and hip flexor stretches are useful for reducing imbalances and muscular compensations that can contribute to strains, pulls and tears, especially when coupled with other tools, such as foam rolling.

That said, static stretching before a workout can actually have some detrimental effects, like potentially reducing strength, power and performance.

Overall experts believe that for warming up or preparation, dynamic stretching is the most effective, while for cooling down, static is the best approach.

Related: What Are the Benefits of Working Out in the Cold? (Plus Safety Tips)

Benefits

1. Increases Flexibility and Range of Motion

Dynamic stretching increases your range of motion and flexibility by making soft tissues longer and less stiff. “Tissues” refer to parts of your body including your ligaments, joints and muscles, all of which allow you to move.

Performing dynamic stretches leads to warmed-up muscles, better blood flow and improved “dynamic flexibility.” An article in published in the Journal of Physical Education and Recreation describes it as “the ability to use a range of joint movement in the performance of a physical activity at either normal or rapid speed.”

2. Can Help Improve Exercise or Athletic Performance

Stretching helps prepare the body for activity or sports. That is why dynamic stretching is considered an important component of a warm-up routine.

It’s especially beneficial for athletes who participate in sports that require rapid or explosive movements, such as sprinting, jumping and throwing.

It can help improve performance in things like vertical jumps and short sprints that require balance and speed — plus it can enhance power and increase coordination.

3. Useful for Preventing Injuries

Because an effective warm-up can reduce stiffness and tightness of muscles and joints, it can help prevent injuries like pulls and strains, as well as aches and pains following exercise. Ideally, it’s best to combine both dynamic and static stretches (before and after your workout, respectively) for the greatest injury prevention.

Examples of Dynamic Stretches

A proper warm-up ideally includes about five to 10 minutes of low to moderate dynamic stretching. Aim for 10 to 12 repetitions of each movement below.

This is appropriate before exercising or before participating in sports like swimming, jogging or cycling.

For sports that require throwing and hitting (such as football, baseball, tennis, hockey and lacrosse), be sure to warm up all parts of the body while stretching, especially the lower and upper body as well as the core, which are all heavily involved.

To warm up before a general workout:

What are the best dynamic stretching exercises to do before a workout? Try these, which target different parts of the body, such as the shoulders, neck, legs, back and core:

• Neck twists
• Ankle twists
• Torso twists
• Leg and arm swings
• Walking lunges
• Air squats

For runners (or those playing sports like track-and-field, soccer, rugby or football):

One of the most common running tips, especially for beginners, is to make sure to stretch before and after running. It’s especially important to warm up muscles in the legs and hips, including the hamstrings, quads and hip flexors.

Here are some pre-workout running stretches to incorporate:

• Leg swings
• Walking lunges and side-step lunges
• Hamstring stretches, such as “moving standing forward stretches” (keep your front foot flexed and back heel on the ground with toes facing up, then gently lean forward and back) or laying down hamstring stretch (lifting one leg and gently pulling it back and forth toward you)
• High knees (brining your knees up and in toward your abdomen/chest) or leg kicks (reach your arm to the side, then kick your leg up and out toward your palm)
• Hip flexor stretches, such as a deep hip stretch with a twist (similar to a lunge but your hips are lower and back knee may touch the ground)
• Laying down hip/leg abduction lifts (while on your side) or clam shells

To target your upper body:

• Neck rolls
• Lower back stretches, such as “child’s pose” or “cat-cow “(a yoga pose done on all fours while you lift and lower your chest and tailbone)
• Wide arm circles
• Behind-head tricep stretches
• Shoulder rolls
• Assisted push-ups

To target your lower body:

What are dynamic stretches for your lower body?

• Hip flexor stretches, such as laying down knee-to-chest movements
• Walking lunges with torso twists
• Small hip circles
• Squats or jump squats (more advanced)
• High knees or leg kicks
• Moving glute bridges

Risks and Side Effects

One of the main dangers and disadvantages of dynamic stretching is that it can be easy to push yourself too far and potentially strain something. Ballistic stretching, for example, can force the body part beyond a healthy and helpful point.

It’s important to approach this type of warm-up in a gentle, controlled way.

Always be sure to start off slowly, and listen to your body rather than aggressively moving or pushing your muscles and joints too far. You can repeat all of your stretches in second or third sets if you have the time, which will give you the chance to boost the intensity.

Overall, less is usually more.

To prevent injuries, don’t push your joints past their normal range of movement or do anything that causes pain.

Conclusion

• Dynamic stretching is the type that involves movement rather than holding a fixed position. It’s often done as part of a warm-up and helps warm, lengthen and loosen soft tissues like muscles and joints.
• It can help improve flexibility, range of motion, power, sprints, jumps, performance and recovery.
• What are five dynamic exercises? Examples include leg and arm circles, walking lunges, high knees, torso twists, and air squats.
• Experts believe that for warming up or preparation, dynamic stretching is the safest and effective option, while for cooling down, static stretching is the best approach.

The post Dynamic Stretching Benefits, Exercises & Examples to Improve Workout Performance appeared first on Dr. Axe.

Triceps are the ultimate hybrid muscle. Not only are they responsible for arms that look both strong ad sexy, they also contribute mightily to some big lifts like the bench press and shoulder press. The triceps are equal “show and go” muscles.

Anatomy of the Triceps

The main role of the triceps brachii is to extend the arm at the elbow. Just as the prefix of the name implies, the triceps are made up of three distinct parts: the long head, the lateral head, and the medial head. All three contribute to overall strength and a powerful aesthetic.

The lateral head is the one that juts outward from the body and, when highly developed, creates the most impressive silhouette. The long head is located on the bottom side of the humerus, close to the body. Together, the long head and the lateral head form the coveted “triceps horseshoe,” the inverted U-shape that can be seen on bodybuilders and athletes who have well-developed arms and low levels of body fat. The medial head is mostly covered by the long head and lateral head, but contributes overall mass to the upper arm.

It’s possible to isolate the three different heads with certain variations of triceps exercises, but the best triceps workout for mass will hit all three heads equally. Whether you do your triceps workout with dumbbells at home or your triceps workout at the gym with every imaginable piece of equipment, it’s relatively easy to stimulate the entire muscle.

Your Triceps Workout

The triceps are a relatively small muscle and recover quickly. The best triceps workouts combine compound movements and isolation exercises with an emphasis on training frequency more than volume. Since strong triceps are crucial for pressing movements — locking out the elbows at the end of a bench press or shoulder press —  weak triceps can hinder overall muscular growth.

For that reason, it’s a good idea to add a small dose of relatively heavy low-rep compound exercises to a steady diet of isolation movements using moderate weight and high reps, which are most effective for muscular growth.

5 Top Triceps Training Tips 

1. Pick the right triceps exercise

There are dozens of different triceps exercises, but not all of them are right for everybody. While there are a few basic rules to follow when you are designing a triceps workout routine for mass and strength, one idea supersedes all others.

“What do you feel the most? If you do an exercise and it burns and your muscle gets really pumped, then that’s the one you stick with,” says Chris Zaino, DC, IFBB professional bodybuilder, and former Mr. America. “This goes for every exercise. If you do an exercise and you feel nothing but your joints, and you don’t feel the muscle working, then throw it away.”

2. Start with a heavy compound exercise

After eliminating any exercise that causes pain or doesn’t fully activate the muscle, the best triceps workout begins with a heavy compound exercise that uses both the elbow joints and the shoulders, says strength coach Jay Ashman, NASM PES, owner of Kansas City Barbell in Kansas City, MO, and co-founder of Elite Athlete Development.

Close-grip bench presses or floor presses are good choices.

3. Follow with two to three isolation triceps moves

From there, chose two to three isolation exercises (meaning only your elbows will be moving). The trick is to choose a selection of exercises that vary the angle of the humerus to the torso.

Ashman recommends including one exercise in which the elbows are against your body, such as a pushdown. Another exercise should have the upper arms perpendicular to the torso, the way they are in a close-grip bench press or machine press, which emphasizes the lateral head and medial head of the triceps.

4. Make sure to activate the long head of the triceps

Finally, add an exercise in which the humerus is at an angle that is greater than 90 degrees from the body, such as an overhead triceps extension. This position is best for activating the long head of the triceps.

5. Go to the gym?

It is not necessary to go to a gym for a great triceps workout, but it does help. You can get bigger arms by doing a triceps workout at home with just your bodyweight, or a triceps workout with dumbbells only. However, a cable machine is an excellent tool for a triceps workout and will allow you plenty of variety in your exercise selection.

Common Questions About Triceps Workouts

How often should you train your triceps?

Deciding on what day to perform your triceps workout is determined by how well you know yourself, rather than sports science. For instance, a chest and triceps workout is a natural pairing, but your triceps are engaged whenever you bench press or overhead press. If your chest day is 21 sets of different types of bench presses, then your triceps get enough stimulation for that day.

On the flip side, some people like to do a biceps and triceps workout, since they do not exhaust each other. This will all come down to personal preference and your ability to adequately recover from the workout.

Ashman suggests training the triceps two to three times a week. The latest scientific literature bears that out. A study published in the journal of Sports Medicine showed that training a muscle two or more times a week results in superior gains in size and strength when compared to training it once a week. (It was inconclusive if three times was better than twice, however.)

What are the training keys for triceps isolation exercises?

Triceps workout are typically dominated by isolation exercises, in which only a single joint is moving (the elbow is this case.) For efficacy and safety, there a few important things to remember when it comes to isolation exercises. 

“In any kind of isolation move you want to focus on the stretch to contraction,” says Ashman. “For each rep, let the muscle stretch as much as you can. Then, when you lock it out, you want to flex as hard as you can.”

For instance, during an overhead triceps extension, let the weight pull your hands down as far as possible. Make sure you can feel the stretch in the back of your arms. When you press the weight up and lock out the elbows, flex your triceps for a full two-count. Each rep should be slow and deliberate. Focus on the muscle, rather than getting through the movement. 

Keep the weight moderate and the reps high, not only for safety — low reps and heavy loads during isolation exercises is a recipe for injury —  but also because it’s the best strategy to induce muscle growth.

A study published in the Journal of Sports Science & Medicine showed that trained subjects who used a more moderate weight for higher reps enjoyed greater gains in muscle size. Save the test of strength for the bench press or squat.

Triceps Workout 1

This is a classic triceps workout, designed by pro bodybuilder and chiropractor Dr. Chris Zaino. It is a perfect introduction to triceps training for the beginner lifter, but has also helped Zaino himself craft a world-class set of triceps. 

Triceps Exercise, Sets and Reps

1. Decline Skullcrusher — 3 sets to failure

2. Close-Grip Bench Press* — 3 sets of 8–12 reps

3. Triceps Pushdown** — 3 sets of 10–12 reps***

4. Dips — 3 sets to failure, with 3 negative reps

*Use the same EZ-bar for both exercises
**Use whatever attachment feels the best
***Finish with three reps of a slow negative and then three partial reps

Triceps Workout 2

This session is slightly more advanced and calls for a greater degree of mind-muscle connection. With a reliance on rep count over load and no bodyweight exercises, this is a good triceps workout for women.

Triceps Exercise, Sets and Reps

1. Floor Press — 3 sets of 5–8 reps 

2. Overhead EZ-bar extension — 3 sets of 10–12 reps

3. Reverse-Grip Pushdown — 3 sets of 10–12 reps

4. Banded Pushdown* — 100 reps

*As many as necessary to hit 100 reps

Triceps Workout 3

Best for the intermediate to advanced lifter, this workout utilizes exercises that demand concentration, body control and core stability. It also includes a significant amount of training volume, making this a good triceps workout for men interested in adding more size to their arms. 

Triceps Exercise, Sets and Reps

1. Close-Grip Bench Press — 3 sets of 4–6 reps

2. Rack Triceps Press — 3 sets of 10–12 reps

3. Tate Press — 3 sets of 10–12 reps

4. Bench Dip — 3 sets of 15–20 reps

5. Pushdown — 3 sets of 20 reps

Triceps Exercise Descriptions

Bench Dip

This is a highly effective triceps exercise without weights. Place your heels flat on the floor with your legs extended and your palms on the edge of a flat bench. (For a greater challenge, elevate your feet onto some form of riser such as another bench or a plyo box.) With your hips off the bench, extend your arms and support your weight by your heels and palms. Slowly bend your elbows, allowing your hips to descend below the level of the bench. Make sure your elbows stay close to your body. Reverse direction by extending your arms and returning to the start position. Squeeze your triceps hard at the top of each rep.

Rack Triceps Press

In a Smith machine or power rack, set a bar at about hip height. Get into an incline push-up position with your hands on the bar in an overhand grip. Keeping your body rigid as if in a plank, bend at your elbows and lower your forehead towards the bar. Once your head comes level or slightly below the bar, reverse the direction and press back up to the top position. The lower the bar on the rack, the more difficult this exercise becomes. A good set is to “run the rack”: Start with the bar in a relatively low position (knee-height) and raise it one position for each consecutive set.

Dumbbell Floor Press

Lie face-up on the floor with a dumbbell on either side of you and your legs extended. Grasp a dumbbell in each hand, with your upper arms pressing into the floor and your elbows close to your sides. (The angle between your upper arms and your torso should be no greater than 45 degrees.) Take a deep breath, tighten the muscles in your abs and glutes and press the weight up. Slowly bring the dumbbells back down until your upper arms make full contact with the ground and come to a complete stop. Do not let your elbows slam into the ground. After a beat in which the dumbbells have been completely still, tighten your core, drive the backs of your heels into the ground and press the weight back up to full lockout. 

Overhead EZ-Bar Extension

Hold an EZ-bar with an overhand grip and your hands inside your shoulders. Stand with your feet shoulder-width apart and a slight bend in your knees. Press the bar over your head to begin. Form this position, bend at the elbows and bring the weight behind your head until you feel a deep stretch in your triceps. Then slowly press it back up. Keep your upper arms stationary and your elbows pointing forward and close to your head for every rep.

Neutral Grip Press

This is essentially a triceps bench press. Lie face-up on a bench with a dumbbell in each hand. Hold the weights with a neutral grip, palms facing each other, and your arms extended. Strongly push the weights against each other so they are in contact for the entire duration of each set. Slowly bring the dumbbells down until they barely touch your sternum. Press them back up until your elbows are locked out. Forcefully contract your triceps when the elbows are fully extended. Keep pressure on the point the weights touch for the entire rep. This exercise is best done with hexagon dumbbells that have a flat surface. Dumbbells with perfectly round weights can be unwieldy and difficult to maintain that inward pressure.

Pushdown

The classic triceps pushdown is staple of any triceps workout, with dozens of variations available in most gyms. The type of handle, the width of your hands, or performing unilateral versus bilateral exercises are just a few ways to change up this exercise. No matter which variation you choose to do for your triceps workout, keep your elbows pinned to your sides throughout each repetition. If your elbows move forward, the stimulus comes off the triceps and onto the chest, core, and front delts. Stand in front of a high pulley with your feet shoulder-width apart, chest up, and head in neutral alignment with your spine. Grasp the bar with an overhand grip. Use a hammer-grip if using the rope attachment. Bring the weight down and hold a hard contraction at the bottom of the rep for a two-count and then bring the weight back to the top with control.

Reverse-Grip Pushdown

Select a bar attachment and place it on a high pulley. An EZ-curl bar tends to be more comfortable than a straight bar for this exercise. You may also use a D-handle and perform this exercise with one hand at a time. Stand in the same position as on overhand pushdown. Grasp the bar with an underhand (palms-up) grip. Use a lighter weight that you use for traditional pushdowns. Perform each rep slowly and deliberately. The change in grip puts more emphasis on the medial head of the triceps and it feels differently when activated. It might take a few reps to establish a strong mind-muscle connection. 

Close Grip Bench Press

Lie on a bench and grip the bar with your hands just inside your shoulders. Do not place your hands right next to each other. The hands should be several inches apart. Lift the bar, tuck your elbows in close to your sides, and slowly lower the weight to your chest. Activate your triceps and press the bar up until it is fully locked out. Squeeze your triceps hard at the top.

Decline Skullcrushers

This two-arm triceps extension is a slight variation on the classic skullcrusher. This version shifts much of the stress from the elbows onto the lats. Sit on a decline bench with rollers that secure your legs in place. Holding an EZ-bar with a close grip, lower yourself down so your back and head are resting on the pads. Extend the bar directly above you with your arms locked out. Slowly, bend at the elbows and lower the weight  just past your forehead. Pause for a moment and press the weight back to the starting position. Forcefully contract the triceps at the top. The upper arms should be motionless throughout the movement.

Tate Press

Lie face-up on a flat bench and hold a pair of dumbbells with your arms extended and your palms forward, like the beginning of a bench press. Keep your elbows pointed outward and the weight slightly outside your shoulders. Slowly bend at the elbows and arc the end of the dumbbell toward your chest. Allow the weight to touch your chest but do not let it rest. Return along the same semi-circular path. Keep the upper arms stationary the whole time. At the top of the motion, lock out your arms and hold the contraction for a beat until you bring the weight back down. Use relatively light dumbbells with his exercise and move the weight very slowly and deliberately.

Dip

Find a set of parallel dip bars that allows you to place your hands shoulder-width apart or slightly wider. A narrow grip will place more focus on the triceps rather than the pecs. With your arms extended and your feet off the floor, bend your arms and lower your body until your elbows are bent 90 degrees. Extend your elbows and press yourself back up. Keep your triceps pinned back, your elbows pointing behind you and your body straight and perpendicular to the floor. If you are new to this exercise, try hopping dips. Jump to the top of the rep and then slowly lower yourself back to the ground. Dr. Zaino recommends these at the end of a set when your muscles are nearly exhausted.

Banded Rope Pushdown

Thread a large exercise band over a pull-up bar or the top of a power rack. Grasp the band in each hand with a palms-in grip. Start with your elbows bent and pinned to your sides and your hands near your sternum. Some tension should already be on the band. Extend your elbows, stretching the band. Flex your triceps hard when your arms are locked out, and then slowly return. Come back just far enough that the tension does not completely dissipate. Another option is to perform these quickly, for sets of 50 reps or more.

Final Thoughts

The triceps are small but important muscles when it comes to creating a strong and beautiful body. But triceps workouts put a lot of strain on your elbows, which already receive plenty of wear and tear during your other weekly workouts. If you do experience elbow pain, stop doing all dedicated triceps and biceps exercises until the pain subsides.

The muscles in your arms will still get stimulation when you exercise the bigger body parts such as your chest and back. While you recover, perform a few sets of very light high-rep pushdowns, to flush the area with nourishing blood and speed up recovery.

Read Next: The Best Chest Workouts and Chest Exercises for Size and Strength

The post 3 Triceps Workouts: The Secret to Awesome Arms and Super Strength appeared first on Dr. Axe.

The muscles of the legs, including the gluteus maximus, span across three joints: those of the hips, knees and ankles. The large muscles of the legs have the primary role of supporting the hips and core— including the pelvis region and muscles of the lower back, some of the most susceptible to aches and pains.

Strong glutes also allow for movements such as bending over, squatting down, standing up straight, pushing off the ground (such as to run) and for maintaining other aspects related to proper posture. A 2005 report published in the Journal of Experimental Biology states that “The human gluteus maximus is a distinctive muscle in terms of size, anatomy and function compared to apes and other non-human primates …. Enlargement of the gluteus maximus was likely important in the evolution of hominid running capabilities.” (1)

If your lower body is feeling weak or tight, perhaps placing too much stress on your back when you’re trying to exercise, regularly doing hip and butt exercises and strengthen your glutes. A dynamic workout that targets all muscles of the legs will improve range of motion and and increase stability, helping to prevent compensations and injuries.

What Is the Gluteus Maximus?

The gluteus maximus is one of three muscles of the glutes, and one of the largest muscles in the whole body. While many people think of the the “glutes” as one muscle (i.e, the butt muscle), they are actually a group of three muscles: the gluteus maximus, gluteus medius and gluteus minimus muscles. The gluteus maximus is the biggest of the gluteals and supports the other two glute muscles in various ways.

In people who are fairly active, the glutes are usually one of the strongest muscle groups in the entire body, due to the need to support the sacrum and femur, areas of the lower and mid body where the glute muscles attach to. Together the glute muscles help with exercises or activities such as: lifting and lowering when sitting, thrusting, climbing stairs, jumping, and balancing the lower body. For the overall most functional lower body strength, the glutes are exercised in proportion to other muscles of the legs, including the quadriceps and calves.

What Do the Glutes Do?

The primary role of the glutes (gluteus maximus) is supporting stability of the pelvis and extending or rotating the hips. They also help the knee extend by lifting the iliotibial tract in the legs, help with lowering and lifting the body towards the ground, support upright posture through the spine, and reduce pressure placed on the lower back.

Some of the benefits of having stable, strong gluteus maximus muscles include:

• Helping with running and other higher intensity activities that involve lift off — Some research has found that while the gluteus maximus supports lower levels of activity (like walking uphill or on an even surface) in certain ways, it’s strength is required much more for activities that require speed, such as jumping or running. In fact, some researchers believe that growth of the glutes in humans and other primates is tied to the evolution of running capabilities.
• Stabilizing the pelvis & supporting the hips — In order for weight and force to be properly balanced in the body, moving up from the lower legs to the upper body, the hips must be stable. Strong glutes help prevent muscular compensations and address weak hip muscles that can contribute to injury or poor performance.
• Supporting the muscles of the back — In patients who complain of lower back pain, many experts recommend strengthening the glutes to improve posture and take pressure off of the lower body. Lower back pain is one of the most common complaints among middle-aged and older adults, often tied to lots of sitting, too little movement of the lower body and not enough stretching. (02)
• Stabilizing your femur (thighbone) — Your femur connects to your hip socket, which is supported from the back by your glute muscles. The glute muscles help to rotate the femur, both internally and externally. This helps with movements like lifting your leg out to the side or back.

The Gluteal Region

The glutes, what most people think of as the “butt muscles,” are located behind the pelvis region, attaching to fascia tissue of the lumbar region (the lower back). (3) They sit below the gluteus medius (the top of the buttocks) and above the biceps femoris (the muscles in the back of the thighs). They also connect to the sacrum, sacrotuberous ligament and coccyx bones (the tailbone).

The gluteus maximus attaches to the front of the legs by inserting into the gluteal tuberosity of the femur. Another insertion point is the iliotibial tract connecting to the tibia. The nerve supply that reaches the glutes are called “inferior gluteal nerves” (L5, S1,2).

Common Injuries of the Glutes

The glutes are one of the major muscles in the body that tend to be involved in improper training or injuries due to poor form. The glutes can sometimes contribute to imbalances in the body or overuse injuries when they are engaged and strengthened too much in proportion to other muscles, such as the quads (the muscles in the front of the thighs).

All muscles of the legs are more likely to become overused when repetitive movements are performed; this can be one behavior tied to overtraining, especially without proper rest or when not enough stretching is performed between workouts. Injuries of the gluteus maximus are most commonly due to repetitive movements of the legs that require motion in only one direction or plane.

On the other hand, the gluteus maximus (and other muscles of the glutes) can also become weak and unstable when someone doesn’t get enough physical activity, for example if they sit for many hours per day at a desk and live a mostly sedentary lifestyle. Some experts call this phenomenon “gluteal amnesia,” which occurs when the muscles near the buttocks become overstretched and underused, resulting in weakness and stiffness. Some common aches, pains and injuries tied to weak gluteus maximus muscles can include:

• Lower extremity injuries — Some research shows that weak glutes can increase the likeliness of injuring other parts of the legs, due to instability. (4) This can include rolling the ankle or hurting the knees for example.
• Hip pain — The gluteus maximus plays an important role in stabilizing the pelvis, so when the muscle is weak or injured poor balance can develop. This can result in hip tightness or hip flexor pain, especially if you’re also skipping stretching. The hips may not be able to rotate properly, which can compromise proper form in other muscles.
• Decreased stabilization of the pelvis — This can increase the risk for running injuries, lower back pains and aches in the lower legs (such as the hamstrings). One side of the body may become stronger or more balanced than the other, increasing the likelihood of injury.
• Low back pain — The glutes help the body properly perform multiplanar movements that can stress the back, such as bending over or squatting down. By helping the torso, pelvis, hips and legs remain evenly balanced and stable, the body can move in dynamic ways without over-straining or rounding one specific area of the spine due to the pull of gravity. (5)
• Trouble walking, running or doing other activities — Any physical movement that involves stability, flexibility and strength in the legs and hips can be compromised. For example, yoga, dancing, horseback riding, cycling, hiking, burst training, sprinting, plyometrics or tabata workouts, and other activities will be more difficult with underdeveloped glutes.
• Reduced range of motion during normal activities and overall tightness

Best Glute Exercises and Stretches

For the best results, do the glute exercises and stretches listed below about three to four times per week. You can either aim for a specific number of reps (such as 10–20 reps per set, depending on your fitness level) or do the exercises in a circuit, performing each exercise for 45–60 seconds with a 15-second break between. For beginners, perform two sets or two rounds in total. And for advanced exercisers aim, for three to four sets/rounds in total.

Between each round of exercises give your muscles a break by resting for about 1–2 minutes. In order to evenly build strength and prevent overuse, give yourself enough rest throughout the week and also incorporate other exercises for your core, back and upper body.

1. Weighted or Barbell Squats

Standing with your feet hips distance apart, hold a barbell or free weights at shoulder height (either the barbell resting above your shoulder blades on your back, or free weights resting on top of your shoulder muscles held in front of you). Keeping your spine in a neutral position move into the squat by retracting your hips and pulling them backward. Hinging at your hips, bend your knees until your thighs come almost parallel to the ground (knees should be directly over your feet). Then push back up until your back is straight and repeat 5–10 times depending on the weight you’re using.

• There are also many other variations of squats you can try. Squats can be done with weights held in the front of your body or behind your back, using dumbbells or a stability ball, with your arms held overhead or parallel to the floor, using a chair or wall for support if you’re more limited, held in place while you focus on breathing (as is done in yoga during “chair pose”), and in other ways. Pistol squats are also a great workout for the entire legs and hips. Pistols are one-legged squats with one relaxed hamstring and calf and the other leg straight out in front of you as you lower down.

2. Lunges

Starting with your spine neutral and head up, place your hands on your hips and step forward with one foot until the thigh is parallel to the ground. Drop your back knee down and balance on your back toes, keeping your back straight so it’s in line with your back thigh and knee. Return to start by pushing off your front foot and stepping the legs together, then repeat.

• Other ways to practice lunges include lateral lunges or step back lunges. For more difficult variations, you can hold free weights in your hands while you lunge or a stability ball.

3. Romanian Deadlifts

Start with hand weights in your hands just outside your thighs, or a barbell on the ground. Keep your feet hip distance apart and your tailbone/hips slightly tucked. Lower the upper body while keeping the chest upright and butt sticking back. Keep your back flat (try not to hunch or round). Drive your back upright and your hips forward so you end up standing up straight, drawing the weights in your hands until they are about the height of your mid-shin or just below the knees. Lower back down as you started and repeat.

4. Step-Ups

Using a block or some type of bench placed in front of you, place one foot forward with the knee bent. Try make sure your chest is upright and your front knee is right over your ankle once bent. Lean forward and step off your front leg, bending your back leg and bringing it near your stomach, or keeping it straight and trying not to use it for thrust. Step back in the same direction and repeat. If you’d like to hold a weight in your hands near your hips as you step, keep them swinging downward to add resistance.

5. Sprints

Any type of running will help strengthen your glutes, but sprinting at a very fast speed is even more effective. You can perform sprints as part of a HIIT workout or simply increase your speed while running or briskly walking for a short distance. Start out with about 15–20 minutes of HIIT intervals and work your way up to 25–30 minutes if you’d like.  To perform intervals alternate slower running or resting for 1–2 minutes with 30–90 seconds of sprinting as fast as you can. Most experts recommend practicing HIIT workouts 2–3 times per week.

6. Glute Bridges

Laying down on your back, bend your knees and bring them parallel while hip distance apart. Push off the bottom of your feet and drive through with your heels, extending your hips vertically up as you round your back. You should feel your core engaged and weight supported by your glutes, thighs, back and heels. Extend while you keep your chin tucked to your chest and core engaged, then reverse to lower your hips down. You can also increase the difficulty by raising one leg in the air at a time as you hold your hips up, or using a barbell held over your hips.

7. Yoga Postures

Many yoga postures involve variations of squats and lunges. These include the asanas (poses) called: Warrior II, Warrior 2, Chair, Bridge or Wheel Pose. These poses are best performed with a straight pine and tucked tailbone.

8. Glute Stretches

Following a glute workout, try to stretch the the lower body for 5–15 minutes in some of the following ways: (7)

• Forward fold — Standing up with your legs straight or slightly bent, bend over to bring your fingers near your toes and hold for 15–30 seconds.
• Foam rolling — If you experience pain in the butt muscles (a side effect of glute injury) use a foam roll placed directly on the back of the hip while you keep one leg crossed over the other. (8) With your food placed over the opposite, roll back and forth gently on the back of the hip as you apply light pressure for about 30 seconds at a time.
• Cross-legged gluteal stretch — Stand upright with one leg bent and your ankle placed over the opposite knee. Move your hips back as you squat and bring your arms forward to help you balance. Your standing leg should try to come parallel to the floor, and your crossed knee should be bent with your knee moving out to the side to help stretch the hips.
• Hip flexor “crescent” lunge — Kneel down on one knee, with the front knee bent and thigh parallel to the ground. Lift your hands overhead and form a straight line between your head, spine and pelvis. Alternate about five times between straightening your front leg and bringing your hands down to frame the front foot, then bending your front knee again and lifting your arms back up. Hold each position for about 10 seconds at a time.

Precautions When Exercising the Gluteus Maximus

One thing to be careful of when exercising the glutes is to resist clenching the butt during backbends or other movements, since this can aggravate the lower back and sacroiliac (SI) joint. To help activate your glutes, try to squeeze the butt in first (before doing any movements) in order to know that you’re using the right muscles, but then release before moving into other postures. Your spine should remain upright, your core engaged and your tailbone tucked as much as possible during yoga or other exercises. The hips should also not be externally rotated, which is easier if you use a block between your thighs in many poses for assistance. (8)

To help strengthen your body evenly all over, try to include other exercises in your routine that target the quads, hamstrings, calves and core. Keep increasing the number of reps you do, or weight you incorporate, over time to keep building strength in the legs.

Final Thoughts on the Gluteus Maximus

• The gluteus maximus is one of three muscles of the glutes (the buttocks muscles), and one of the largest and strongest muscles in the whole body.
• Roles of the gluteus maximus include helping to stabilize the pelvis, support the hips, protect the low back, and assist with movements like running, thrusting or squatting down. Weak glutes can contribute to injuries in the legs, poor balance, hip pain and low back aches.
• Exercises and stretches to help prevent weak or tight glutes include: all types of squats and lunges, romanian deadlifts, glute bridges, sprints, step-ups and hip flexor stretches.

Read Next: How to Get Strong Lats

The post Gluteus Maximus: The Exercises, Stretches & Injuries to Avoid for Your Glutes! appeared first on Dr. Axe.

The latissimus dorsi muscles — commonly just called “the lats” — are the two biggest, broadest muscles in your back and, overall, one of the largest muscle groups in the whole body. As extensor muscles, the lats primarily have the job of helping to lift the arms up as they lengthen and reach. The lats are involved in other important functions beyond shoulder extension as well, including internal rotation of the torso and supporting core stability.

If you ever perform pulldowns, rows or lifting exercises for your shoulders using a resistance band or machine, chances are you’re already actively engaging and strengthening your lats. However, it’s common even for athletes to wind up developing tight latissimus dorsi muscles due to overuse or too little stretching — considered to be a major cause of both chronic shoulder and lower back pain.

For those who aren’t already performing strength-training moves, the lats and back are key areas to focus on. According to a report in the Journal of Orthopedics, “Because the latissimus dorsi connects the spine to the humerus, tightness in this muscle can manifest as either sub-optimal glenohumeral joint function (which leads to chronic shoulder pain) or tendinitis in the  fasciae connecting the latissimus dorsi to the thoracic and lumbar spine.” (1)

Considering the main function of the latissimus dorsi muscle is to assist in movement of the arms and protection of the spine, just about everyone can benefit from incorporating lat exercises into their day to help with improving balance, stability, range of motion and upper body strength.

The post Latissimus Dorsi: Exercises + Stretches for Your “Lats” appeared first on Dr. Axe.

The quadriceps are considered to collectively be one of the most powerful muscles groups in the whole body. The primary role of the “quad” muscles is to bend and straighten (extend) the knees — exactly why quadriceps strength and flexibility is important for numerous movements and activities, such as walking (including brisk walking for exercise), squatting, jumping, climbing, cycling and running.

In fact, nearly every sport or movement involving the lower body, including knee strengthening exercises, relies at least partially on the health of your quads. Because of their significance, quad injuries can put you off your feet for days or even weeks.

Contusion of the quads as well as running injuries are two of the most common reasons someone might develop quad pain. Quadriceps contusions are common in younger people who play sports that involve a lot of fast movements, squatting and sometimes collisions or direct contact, such as in football and hockey. Meanwhile, older adults can experience loss of quad strength due to factors like poor posture or knee pain.

Below you’ll find recommendations for how to effectively strengthen and stretch your quads, most of which also add stability and lean muscle to other key parts of the legs as well.

What Are the Quads?

The quad muscles (quadriceps) are a group of four muscles located on the front and partially the side of the thighs. The four muscles of the quad region include the: vastus medialis, vastus intermedius, vastus lateralis (one of the longest muscles in the body) and rectus femoris (one of the biggest and usually strongest muscles). (1)

If you were to look at an image of yourself standing straight upward, your quads would be located from about your knees up, connecting to the tibia bones in your shins/lower legs and to the femur bones in your thighs.

7 Benefits of Strong, Flexible Quadriceps 

Some of the key benefits and roles that the quad muscles have include:

1. Allowing the knees to extend/straighten: The knees’ stability depends on the strength of the surrounding ligaments and muscles. Quads help with knee extension, while other complimentary muscles in the upper legs help with opposing motions, such as bending. There are also certain joints and ligaments in the legs surrounding the knees that prevent too much rotation when the leg straightens, protecting from injury.
2. Absorbing shock when you land on your feet: The quads are needed to stabilize the knees (patella) and keep it tracking in a straight line after impact.
3. Taking pressure off of the knees, which are susceptible to injury, wear-and-tear and effects of osteoarthritis or aging
4. Helping with “lift off”, or the ability to jump and push-away from the ground
5. Playing a role in hip flexion and stabilization of the pelvis
6. Helping with balance and coordination
7. Giving you the ability to change direction quickly, such as when playing sports

Anatomy Lesson: The Quadriceps Region

According to Yoganatomy, the word quad means four, while ‘ceps’ refers to divisions or ‘heads’ of the muscle. (2)

The quadriceps anatomy includes four muscles that originate near the hipbone or pelvis (at the ilium) in the upper thigh, connecting downward to the kneecaps and shins. The quads are connected to tendons made of strong connective tissue that surround the knee bones (the patellas). It’s the pull of the quads that allow for lifting and lowering of the kneecaps via the patella tendon. They also insert to the shinbone (the tibia) and additionally play a partial role in hip flexion.

All of the quadriceps connect to the tibia through the patellar ligament, a strong tendon that can sometimes be overly used. On the top of the thighs the vastus medialis and lateralis muscles of the quads connect to the back of the femur bone via the the linea aspera. Most of the quad muscles run mostly down the leg vertically, but the rectus femoris muscle is the only part of the quad that crosses both the hip and knees, allowing for both flexion of the hip joint and extension of the knee joint.

The muscles located in the thighs are split into three sections: anterior, medial and posterior. (3) The quad muscles get their names due to where they are located on the thighs:

• Rectus femoris: a straight muscle that runs down the center of the thigh. The femoris is considered the main extensor of the knee.
• Lateralis: located on the lateral, or outside, of the thigh.
• Medialis: located on the medial, or inside, of the thigh.
• Intermedius: located between the medialis and lateralis muscles.

The muscles in the anterior compartment of the thigh, including the largest parts of the quads, are mostly innervated by the femoral nerve (L2-L4).

 

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Common Injuries Affecting the Quads

Why might someone have weak quads or suffer from an injury that damages the quad muscles? Reasons include:

• Overusing the quadriceps, especially when skipping stretching following tough workouts. This can result from too much running, due to intense sports training, dancing, starting new activities too aggressively, etc.
• The Runner’s World website reports that many runners develop quad pains, heaviness in the legs, setbacks in terms of their running abilities, and cramping during runs due to factors like muscle overuse and dehydration, which causes small but sometimes serious injury to the muscle tissues. These common running injuries can become even more severe when running in high heat or for extended periods of time. (4)
• Overworking other parts of the legs but neglecting exercises that target the quads. This leads to weakness and muscular compensations that can result in injury.
• Having weak ankles or knees, which can contribute to poor form when lifting weights or exercising, rolling the ankles and buckling the knees.

Side effects of these quadricep injuries can include:

• Knee injuries or knee pains: Inflammation, overuse, loss of cartilage and arthritis often affect the knees and cause pain for various reasons. Some knee injuries are due to dislocations, torn cartilage and lateral displacement of the knee bone due to weakness in muscles surrounding the knees.
• Patellofemoral joint syndrome: This is one type of knee pain that usually results from weak quads and affects the front or back of the knee cap (where the patella comes into contact with the femur). Pain is usually worse when exercising, squatting down, climbing stairs and going down stairs. (5)
• Poor posture and form when exercising: If the glutes (the large muscles behind the legs) can become very strong due to performing high reps of exercises like weighted squats for example, but without incorporating other movements that target the quads, such as lunges, distribution of strength in the legs can be thrown off.
• Rolling, twisting or spraining the ankles
• Contusions: A contusion occurs when one or more of the quadriceps muscles are hit directly with enough force to cause damage, such as during sports. This usually leads to sharp pain, swelling, reduced range of motion, soreness and tightness. (6)

Precautions to Take If You’ve Injured the Quads:

What should you do if you develop signs of one of these quad injuries?

Experts suggest being patient and taking some time off to rest, as a quad injury can take several weeks or even 1–2 months to properly recover. Another option is to try slowing down when running or running downhill, which for some can help reduce quad pain once the legs adapt to the eccentric overload.

Those with quadriceps injuries should also avoid other types of activities that cause any pain, including resistance exercises or sports that add pressure and lots of weight to the legs.

However, performing strength training for the upper body or back, along with stretching and swimming should not cause pain and can be sustained. (7) Additionally, be sure you are staying well-hydrated and getting plenty of nutrients and rest/sleep to allow for tissue repair. Ease back into exercise when the legs feel lighter, no longer painful and your flexibility is improved.

Remember that while it’s important to have strong quadriceps for overall lower stability, it’s equally crucial to work on strengthening other muscle groups in the legs as well — especially the hamstrings, hips and glutes and even ankles. Leg workouts and butt workouts are also important.

If the quads become dominant over other parts of the legs, what occurs is called “knee dominance” by fitness experts. Knee dominance results in poor form due to a tendency for the knees to drive excessively forward when you’re squatting, lunging or jumping. Of course, the opposite can also occur if the leg muscles are not equally developed.

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Best Workout Exercises & Stretches for the Quads

Quadricep Workout Tips:

Start your quadriceps workout with brief dynamic stretching for about 3–5 minutes. You can incorporate at least several of the quad exercises described above into a full-body strength-training routine that you perform about 2–3 times per week. A good example of a quad workout would be performing squats, lunges and step-ups within the same workout.

It’s important to accompany any “quad workout” with some hamstring work so you don’t develop any strength imbalance. You can also try our inner thigh workout. Leg curls and stiff-legged deadlifts are two excellent hamstring exercises.

Give yourself a full 1–2 days of rest between tough leg workouts in order to allow time for the muscles to repair themselves and grow back stronger. And of course, as mentioned above, be sure to also strengthen your core (including your back) and other muscle groups in the legs at least 1–2 times per week in order to avoid “dominance” of any particular body part.

For best results, perform about 8–12 reps of each exercise, completing about 2 to 3 sets in total. Work on keeping proper form, rather than aiming to perform a higher number of reps. And keep in mind that as you add more weight or resistance to exercises, you’ll be doing lower reps but still gaining strength. Always remember to stretch afterward, holding for about 15–30 seconds in each stretch.

To recap:

• Dynamic stretching for 3–5 minutes
• Choose 2–3 of the exercises below
• Accompany your “quad work” with 1–2 hamstrings exercises
• Perform 2–3 times per week
• Do 8–12 reps and 2–3 sets of each exercise
• For cardio, choose one of the quad-friendly cardio options below
• Do 2–3 of the quad stretches afterward

QUAD-FRIENDLY STRENGTH TRAINING

Squats (All Versions)

Squats are a great exercise for strengthening the knees, core and almost the whole leg. There are tons of different ways to perform squats, including: loaded or unloaded squats (also called weighted squats which include barbell front or back squats, squats using dumbbells, etc.), squats with your arms overhead, modified versions using a chair or wall for support behind you, holding yoga moves like “chair pose” and many more.

Stand with your feet hip-distance apart, keeping your knees parallel (be sure they don’t cave in) and your pelvis slightly tucked. Placing all weight into the heels, squat down as if you are going to sit in a chair behind you, sticking your butt way back. Keep your upper body as upright as possible with your back straight. Do 10–20 repetitions, working on getting the thighs close to parallel with the ground.

Lunges

Stand with feet hip-width apart, leaving plenty of room in front of you to move forward. Step forward with your right foot and lunge down. Try to make sure that your knee does not extend beyond your ankle and keep your weight in your heel to maximize the benefits to the working muscles. Then push off with your heel back to starting position. Repeat on the other side, completing about 10–20 reps.

Make sure to keep your upper body erect with good posture. To add resistance, you can also hold dumbbells in your hands, lift your hands overhead, or change things up with twisting and back-stepping lunges.

Leg Presses

Leg presses use a weight machine to add resistance while you “press away” with the legs. Start by holding the weighted platform in place with your feet (your torso and the legs should make a perfect 90-degree angle) with your legs bent. Press until your legs are fully extended in front of you, being sure not to lock your knees. Return to starting position, repeating about 6–10 times.

Burpees

The burpee, also known as a squat thrust, is a full body exercise that incorporates four steps. Start in a standing position, come into a squat position with your hands on the ground, kick your feet back placing your body into a plank position while keeping your arms extended. Jump your feet back into the squat position, then jump up from the squat position to reach overhead. Repeat about 10 times, or more if you’re advanced.

Step-Ups or Box Jumps

Make sure that whatever you step on (such as a plyo box), it is going to be able to hold your weight and remain sturdy. Start standing with your feet hip-distance apart. With your right foot, step up onto the bench or step and follow with the left foot so they meet. Step back down with the right foot to your starting position. Alternate your feet so the next one will start with the left foot, and so forth. Do 10–20 reps, adding weights in your hands for extra resistance.

QUAD-FRIENDLY CARDIO

Sprints and HIIT Workouts

High-intensity interval training (HIIT) workouts, which can include sprints and other “explosive” movements, work the entire legs while also providing cardiovascular benefits. You can perform a HIIT workout on a treadmill, elliptical, outside on a track or field, or even while doing resistance training. The goal is to get your heart rate up to about 80 percent or more of your max for a short period of time, followed by a brief rest period. You repeat this cycle 5–10 times in order to build muscle fast.

Backward Walking (such as on a treadmill)

Either walking backward flat on the ground or using a treadmill specifically targets the quads. To add strength and potentially some muscle mass to both the quads and glutes, try to do both types of treadmill exercises.

Cycling

Cycling is low impact and one of the best ways to strengthen the quads, especially if you practice interval training and adding in hill climbs.

QUAD STRETCHES

Foam Rolling 

Use a foam roller on the ground while you lay down on top of the with your quads on the roller. Rock and forth slowly as you hold spots that are tender for 30–90 seconds. If you’ve recently been injured or feel lots of pain after doing this for several days, check with your doctor to make sure foam rolling is okay.

Standing One-legged Stretch

Stand up straight and bend one leg back behind you to grab your foot. Pull your foot gently toward your back to stretch the quad, holding for about 15–30 seconds.

Kneeling Lunge Stretch

Kneel down on one knee (you may want a pad underneath if you are on a hard surfaced floor), with the front leg forward at a 90-degree angle. Tuck your pelvis and gently lunge forward. Continue to lean into the stretch slowly ensuring that there is no unusual pain, using your hands on your front knee for support if you’d like. To add a little stretching to the core, raise your arms overhead and lean the hips forward and down another inch or two. Hold the lunge for 30 seconds, completing 3 repetitions on each side.

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Final Thoughts on the Quad Muscles

• The four quadriceps muscles are some of the most powerful muscles groups in the whole body, responsible for extending the knees and helping with running, climbing, cycling, squatting and pushing off the floor.
• Reasons for quad injuries can include muscle weakness, overuse, dehydration, failing to stretch the legs, heat exhaustion, and muscular compensations due to poor posture/form.
• Stretching and strengthening the quadriceps can help protect you from problems like knee pain, practicing workouts with poor form, and experiencing running injuries.

The post Building Strong Quadriceps: Exercises, Stretches + Ways to Avoid Injury appeared first on Dr. Axe.