Following on from our last post, here is a lower body warm up focusing on glute activation and hip mobility. Just as everyone can benefit from increased thoracic mobility in the upper body, it is very important to learn to move from the hips rather than the lower back. This "spares the spine" according to Dr Stuart McGill, a world renowned expert in low back disorder. Essentially, the more mobile the hips and the better your gluteal muscles are at doing their job, the better your lower back will be.
When you sit at a desk for most of the day the glutes can tend to shut down and the hips can become stiff and immobile. This results in more stress being passed onto the lumbar spine and eventually to pain and disorder. These exercises are designed to counteract the effects of sitting at a desk all day. It can be done before any training session, or even on rest days as a form of active recovery. The more often the better.