Day 5: A stable foundation at your base

Welcome! We are on day five of how to get rid of pain in your body.

So far, the specific muscles we have targeted are:

• Transverse Abdominals
  
• Internal and External Obliques
  
• Psoas Minor
  
• Psoas Major

If inspiration comes, repeat the exercises before hitting day 5. Practice the exercises from memory, if possible.

AND if not, no worries. Practice each day until you get the hang of it.

Do not take shortcuts. Do the exercises correctly, as explained in the videos. If you do the work, you will reap the rewards of having a more energetic, stable, and resilient body.

These exercises are straightforward. And more! They do not take much time.

Only hold them for six seconds.

What could be more simple then holding something for six seconds?

And then doing it six times.

I hope that you are starting to feel that your body can support itself.
I think one of the worst things to feel or to experience is to have a body that does not support you and the movements that you are making in your life.

For today, we are diving into the glutes.

You have three divisions of glutes:

• glute maximus
  
• glute medius
  
• gluteus minimus

The one muscle activation technique that we are going to
teach will work all of the glutes.

However, our primary attention will be on glute max.

The glutes are essential for many reasons.

1. They are responsible for abduction. That is when you bring your
   legs out to the side. (When you squeeze your legs together, that is called adduction.)
2. They are responsible for hip extension, like being able to stand up from sitting in a chair. Alternatively, when you are walking and jogging.
3. Many runners and people complain of like cramping in their hamstrings or their calf muscles. Often the reason for that is because the glutes are not functioning correctly. The body recruits the muscles such as the hamstrings or calf muscles, to move the entire leg.

Ouch!

Many muscles of the spine wrap into the sacrum and merge into the glute fibers.

So when we work the glutes, we are also working many lower back muscles.

Before doing these exercises, stand up for a moment. Take notice of how you feel.

After doing this exercise, stand up again and take notice.

Watch the video for instructions.

And! That is how you activate your glutes!

See you tomorrow for day six!

For more information on the glutes and where they are, watch the video below.