Tiger Woods Couldn't Activate His Glutes...Find Out Why It Was Hurting His Game!
Many of us sit down all day at work, which creates tension in front of our hips and deactivates our glutes. When your hips are tight, it can lead to a chain reaction of biomechanical events (like the glutes not activating). This is what happened recently to Tiger Woods.
If your glutes don’t activate, you will experience muscle and joint imbalances, leading to back pain. When a golfer experiences back pain, they are forced to adjust their swing and constantly work around the pain, creating ineffective movement patterns and sabotaging their swing.
Tiger Woods told CBS Sports, “It’s just my glutes are shutting off. Then they don’t activate and then… it goes into my lower back. So, I tried to activate my glutes as best I could, in between, but they just never stayed activated.”
He was obviously tight in his hips, so he could not activate his glute muscles to fire, which created muscle imbalances, leading to more pain.
In order to activate your glutes, perform the exercises below. You will feel both the glutes and the hamstrings (back of legs) working. It is important to focus on both of these muscles because they are powerful hip extensors and they allow corrective movement patterns, like in this case, a golfer’s swing. Therefore, when you have healthy hamstrings, you will have better activation of your glutes.
Here are two examples of glute activation exercises. They work for the best golfers in the world, and they’ll work for you, too!
Single Leg Glute Hip Bridge
Variation #1: Holding your knee up to your chest will allow you take the lower back out of the movement which will isolate your glutes and hamstrings. You will not be able to lift your hips up as high with this variation. Perform 1 set of 10 reps per leg and repeat 2 to 3 times.
Variation #2: Single Leg Glute Bridge (10 second hold)
Lie on your back with your feet flat on the floor. Place a rolled up towel between your knees. While keeping the towel tight between your knees, extend the hips. Lift one leg off the floor without moving the towel (no movement from your hips or spine). Focus on driving the your heel of the bottom leg in to the floor as you hold with hips raised. Placing a towel between your knees forces you to keep your spine straight, in turn allowing your glutes and hamstrings to contract. Perform 2 sets of 10 seconds hold on each leg.
Contact Lisa for other glute activation exercises, as well exercises to help correct muscle imbalances, asymmetries and deficiencies. With Lisa’s help, you can hit the ball farther, have flexibility and mobility in your entire body, and prevent injury.
Lisa Reed, MS, CSCS, USAW is a world-renowned fitness expert, trainer, educator and motivator. Lisa is the fitness expert for ABC 7 and News Channel 8 in D.C., and regularly appears on TV and radio programs such as WMAL, WTOP, ESPN radio, Sports Talk Live with Glenn Harris, Let’s Talk Live, and the Pet Show with Dr. Katy. She has also been featured as an editor, model and athlete in Muscle and Fitness, Muscle and Fitness Hers, Oxygen, and Flex magazines. She has trained hundreds of elite and professional athletes, most notably for tennis icon, Monica Seles that helped her excel in her sport, winning five major titles. Lisa was the first female strength and conditioning coach at the United States Naval Academy, and she served as the strength and conditioning coordinator working with the best collegiate athletes at the University of Florida. She has also earned top fitness honors herself, including being crowned USA Nationals Fitness Champion and earning professional IFBB status, competing at both the IFBB Fitness Olympia and Arnold Classic. Her high intensity circuit training DVD is available and she can be reached for online fitness consulting and appearances. For more information to get REEDiculously Fit, go to www.lisareedfitness.com & visit her Facebook page, Twitter account, YouTube channel and Instagram account.
So, Tiger Woods is a free agent again, ya know, on the prowl. There’s no stopping him. The only question is how quickly he started opening up snapchat, or whatever his hookup vice, once this all went down.
per Lindsey Vonn:
After nearly three years together, Tiger and I have mutually decided to end our relationship. I will always cherish the memories that we’ve created together.…