gluteal exercises buttocks

Gluteal muscles

From Wikipedia, the free encyclopedia

Gluteus maximus

The gluteal muscles are the three muscles that make up the human buttocks. The gluteal muscles are formed of the gluteus maximus, gluteus minimus and gluteus medius. Collectively the area of the gluteal muscles is often referred to as the bottom, butt, ass, or rear-end.

Contents 1 The Gluteal Muscles 2 Problems Associated With The Gluteal Muscles 3 Treatment 3.1 Exercise and Stretching 3.2 Massage 4 See also 5 External links 6 References

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 The Gluteal Muscles

The gluteus maximus is the uppermost of the three muscles. It is the largest of the gluteal muscles and, by some definitions, is the most powerful muscle of the human body (see Muscle). It inserts at the iliotibial band and the gluteal tuberosity of the femur. Its action is to extend and outwardly rotate hip, and extend the trunk.

Powerlifting exercises which are known to significantly strengthen the gluteus maximus include the squat and the deadlift. The leg press also uses the gluteus maximus.

Gray’s FIG. 434– Muscles of the gluteal and posterior femoral regions.

 Problems Associated With The Gluteal Muscles

Sitting for long periods can lead to the gluteal muscles atrophying through constant pressure and disuse. This may be associated with (although not necessarily the cause of) lower back pain, difficulty with some movements that naturally require the gluteal muscles, such as rising from the seated position, and climbing stairs. Some attribute severe menstrual cycles including mood swings and irritability to gluteal muscle atrophy, however, there are a vast array of known contributors to dysmenorrhoea, and currently clinical evidence of such a causative association is lacking.

The bulk of the gluteal muscle mass contributes only partially to shape of the buttocks. The other major contributing factor is that of the panniculus adiposus of the buttocks, which is very well developed in this area, and gives the buttock its characteristic rounded shape. Although the gluteal muscle bulk and tone can be improved with massage and exercise, it is the disposition of the overlying panniculus adiposus which may be responsible for the “sagging butt” phenomenon.

Treatment

Studies have shown that exercise and massage are effective at reversing and protecting against atrophy of these muscles.

 Exercise and Stretching

Any exercise that works and/or stetches the buttocks is suitable, for example lunges, climbing stairs, fencing, bicycling, squats, arabesque, aerobics, and various specific exercises for the bottom.

Powerlifting exercises which are known to significantly strengthen the gluteal muscles include the squat and the deadlift. Another weight training exercise involving the glutes is the leg press.

 Massage

Gluteal exercise and stretching must be accompanied by therapeutic massage both in the relaxed muscle condition and during the neuron firing of muscle flexing and stretching. In order to properly restore the gluteal muscle group, the first step is to relax the entire neck, shoulders, arms and back region with massage. Once the patient’s upper body is relaxed, effleurage (light but thorough stroking with fingers and palms) of the top, middle, bottom and side portions of the gluteal muscles (entire buttock and top thigh areas) is used to initiate the gluteal muscle group massage while the buttocks are in the relaxed condition with the patient lying face down with the hips slightly elevated, a pillow having been placed under the pelvis. The purpose of the effleurage is to fire the neurons near the surface of the muscle group. Attention should also be given to the gluteal fold, the crease where buttocks meet thighs, as this is a sensitive area where major muscles are joined.

At least 10 minutes of effleurage should be used before moving to a deeper muscle massage… but only as the muscles loosen sufficiently. The top, middle and bottom areas of the buttocks as well as the tops and all sides of the thighs are massaged with increasing firmness in order to stimulate the neurons deeply embedded within the muscle group. Liberal amounts of massage lotion should be used as this area can require very deep massage as the muscles loosen and permit it.

Some massage schools reportedly teach the use of the double handed repetitive “chop” alternating with slapping of the maximus area. The chop fires the deeply embedded neurons while the slap fires the surface neurons. If this is done while the patient is alternately flexing and relaxing, the result is almost total neuron firing and should be followed up with additional effleurage to totally relax the muscle group. Obviously communication between therapist and patient is important at this stage.

Attention should be given to the gluteal fold with increasing pressure. This being a sensitve area, the therapist should communicate freely with the patient to determine the proper amount of pressure needed to relax these muscles. The therapist can simultaneously use both of his or her thumbs beginning in the middle where the thighs and buttocks meet, and slowing moving the thumbs outward and around the tops of the thighs to eventually use the fingers to massage the fold where thigh meets abdomen (another area where muscles are joined).

The two massage regimes (effleurage and deep muscle massage) are then repeated with the gluteal muscle group in the process of active neuron firing. That is, the areas should be massaged while the patient is actually performing the various exercises and stretches outlined above as well as others tailored by the therapist. It is reported that this results in exterior and interior neuron firing in such a way that the entire muscle group’s shape, tension and overall health is restored rapidly. A weekly cycle of massage is required to achieve good results

deltoid excersises

The posterior deltoid is the smallest of the deltoid muscles. It is also the most important muscle to help give you the ’rounded shoulder’ look.The function of the posterior deltoid/shoulder muscle is for shoulder extension, transverse extension, transverse abduction and external rotation.The origin of attaches onto the inferior edge (spine) on the scapula.The posterior deltoid muscle inserts onto the deltoid tuberosity of the humerous.There are not too many exercises to train the posterior deltoid. Make sure to switch between cables and free weights to change intensities on the muscle. Other names for this muscle group or similar muscle groups referred to the ‘Posterior Deltoid’ are: rear deltoid, shoulder, rounded shoulders, posterior deltoid
What if I have fatty Posterior Deltoid? What exercises can I do to reduce fat on my Posterior Deltoid?
Spot reducing is a common conception to reduce the fat on a specific area. Ie. Posterior Deltoid. You cannot spot reduce, but you can: Follow six rules to nutrition, incorporate HIIT and complete a ciruit training program 4-5 days a week to reduce your overall body fat and eventually reduce the fat in your Posterior Deltoid.  
Posterior Deltoid Resistance Training Exercises

Picture	Name of Exercise	Muscle Groups
	Rear Raises (On the Ball): With the weights between your legs and palms in, keeping your back and head level with the ground. As well, as your knees at a ninety degree angle raise the weights with your palm…	Posterior Deltoid (Shoulder)(Isolation)
	Shoulder / Deltoid Extensions: Start with the cable weight across your body as shown. Now raise the weight by pulling the weight across your body with your rear deltoid. This is an advanced exercise because of…	Rear / Posterior Deltoid (Shoulder)

Posterior Deltoid Cardiovascular Exercises

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Name of Cardiovascular Exercise

Muscle Group

Rear Deltoid Plyometric Exercises

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Name of Plyometric

Muscle Group

Rear Deltoid Posterior Deltoid Pilate Exercises

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Name of Pilate

Muscle Group

Posterior Deltoid Stretches

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Name of Stretch

Muscle Group

Dumbell shrugs

Dumbell shrugs are done by taking to dumbells with the desired weight that you can handle on each one and just bring you shoulders up towards your ears and hold for 2 secounds or so then lower them back to the starting position,then repeat for as many reps you can for as many sets as you can.This excersise is great for building strong shoulders as well as some of the kneck and shoulder muscles.

Dangers of weightlifting incorrectly

The dangers of weightlifting incorrectly is that you could pull muscles,mabey even tear or rip a muscle or even bruise some muscles ie when you are bench pressing if you let the weight fall to quick you could end up spraining all kinds of muscles in your chest as well as possibly bruising some ribs if you just let the weight drop.So you should allways be careful with any type of weightlifting,also with the bench press you could damage your wrists if you are not using proper techniques or even proper wrist supports.Some doctors may know the correct ways your wrists should be,the correct way for your wrists to be is to take your hands plce them in the starting position of the bench press and to think of pointing your fingers towards the ceiling before you close them on the barbell,if you let your wrists bend with your knuckles facing downwards this puts lots of pressure on your wrista and can cause all kinds of problems for yourself latter on ie sprqained wrists.

So allways yuse caution to make sure you are doing any type of weightlifting excersise with proper form

weightlifting/excersising at work

There are many ways to weightlift/ecersise at work….for instance one could go as far as brining a couple of weights from home to work but that would be to much of a hassle so i say look around the office for ways to get in shape ex.one way could be to find a phone book and you can use your muscles by for example taking the phone book and pinching it between your forefinger and your thumb and see how long you can hold it for(you have to hold the phone book above a desk or some thing to get gravity’s pull)or even if there is a place were they have some water bottles you can do anything from squats to individual bicep curls to even working out your shoulders an example of this could be to take 2 water bottles(18.5 liters ones)and to place one in each hand and to think of your self as a t and see how long you can hold the water bottles before dropping them(works great on your delts and your lats).

so even if you are at work there are allways ways of getting excersises at work or even working out for that matter.