By Claire Diab and Dennis Boyle
The Glutes consist of some major muscle groups that are a very important part of the body’s everyday movement. The buttocks are located at the posterior portion of the pelvic region and are comprised of three main muscles, the gluteus minimus, gluteus medius, and gluteus maximus. The Gluteus Maximus is one of the strongest muscles in the body. It is the largest of the three gluteal muscles and gives the buttocks its recognizable shape.
As firefighters, you encounter physical demands at work wearing your 90+ pounds of gear, climbing stairs, carrying hoses and carrying people. The Gluteus muscles help us to stand, climb stairs, jump, and run, in addition to a large variety of other physical movements. Strengthening and toning the glutes provide a stronger pelvic girdle, minimizes pressure on the lower back, and strengthens our standing posture and sitting posture by creating a supportive base. Strengthening the glutes decreases potential injury to the lower back and improves posterior leg function. Strong Glutes help to control hip movement, thigh movement and can prevent the knees from folding inward causing knee injuries. When walking, the glutes are responsible for swinging the opposite side of the legs forward.
Being the Gluteus is one of our largest muscles, fat burning happens almost instantly when working to boost power in this area. Muscle toning of the buttocks not only converts our bodies into fat burning machines, it also aids in the burning of calories, even when we are at rest. To begin to experience the immediate benefits of strengthening your Seat of power, practice Mountain Raises from the Sea. This yoga pose will increase power in your buttocks and prevent potential injuries to the body. In addition to strengthening your buttocks, some of the additional benefits include nourishing our facial muscles and nerves. This pose strengthens the muscles that are around the legs and spine. It also increases blood flow and energy to the liver and kidneys helping to remove harsh toxins within the body.
Mountain Raises from the Sea
Lying down Raise Hips up Lower Hips down
Breathe 6-9 breaths Exhaling Inhaling
Instructions:
- Lying down, bend both knees with your feet flat on the floor. Breathe in and out 6-9 times. Full deep breaths.
- Exhaling lift your hips toward the sky like a Mountain Rising from the Sea. Keep your head on your mat with your chin toward your belly.
- Inhale lower your hips down. Continue this movement exhaling hips up, inhaling hips down, 6-9 times.
Benefits:
- Strengthens the muscles around the spine and legs.
- Nourishes and massages the liver and kidneys.
- Increases blood flow to the muscles and nerves in the face.
Safety Tips:
- If your back bothers you, just rest and bend both knees with your feet flat on the floor. Feet are hip width apart and let your knees touch.
- Avoid this pose if you have back pain.
Claire Diab is an internationally recognized Yoga therapist. She is the director of the Yoga Program for the Chopra Center founded by Dr. Deepak Chopra and Dr. David Simon. She is an adjunct professor of Asian Studies at Seton Hall University. She is the author of several books and DVDs on Yoga including “Yoga For Firefighters.”
Dennis Boyle is a retired fire director and acting chief with the West Orange (NJ) Fire Department. He was the recipient of the 1999 New Jersey Deputy Fire Chiefs “Fire Officer of the Year” award.
