Align your spine, day 18: Fire up your glutes

When your glutes shut down, it can hurt your hips and lead to poor posture and a misaligned pelvis.

TODAY'S CHALLENGE Fire up your glutes Today is about counteracting inactive glutes. When your glutes shut down, it can hurt your hips and lead to poor posture and a misaligned pelvis. After you do your Mobility Routine, set a phone alarm for every hour. Every time the alarm goes off, do 30 seconds of isometric glute squeezes.  Isometric Glute Squeezes Squeeze your buttocks together as tightly as you can. Hold this contraction for 10 seconds and then release. Repeat for 30 seconds. These isometric squeezes will help ensure that your glute muscles are firing properly. You can do these sitting in your seat, or lying down. Mobility Routine Child's Pose Cat-Cow Thoracic Spine Rotation Chest- and Hip-Opening Stretch How to do it: Start on one knee with your opposite foot planted in front of you. Make sure your legs are far enough apart that your back leg can be lengthened while your front knee remains stacked directly over your ankle. Place your hands on your front knee and tuck your tailbone slightly toward the floor in order to activate your glutes. When you're ready to begin, release the hip of your back leg forward and down toward the floor. Clasp your hands behind your back and reach your arms down toward the back of your back knee, keeping your arms as straight as possible. Lift your heart to open your chest. Hold for 3-5 breaths. Repeat on the opposite side. Until tomorrow, The Healthline Team Follow us View in browser   To see all newsletters, click here.   Our services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. See additional disclaimer information.   Privacy Policy  |  Unsubscribe    © 2020 Healthline Media 660 Third Street, 2nd Floor, San Francisco, CA 94107