Outstanding performance, lumbar disc herniation!
The cause is not big, the ass is big first!
The posture shown in the picture below-we call it the down cross posture, which is often seen in the office crowd.
They sit for a long time, which leads to weakness of hip muscles and presents a large and drooping ass. The so-called "my career is not big, but my ass is big" is a bitter tear.
In evolutionary history, the pelvis will change under the action of gravity after human beings begin to stand. When walking on the ground, the spine-limbs bear the load, while when standing, it becomes the head-spine-lower limbs bear the load. However, gluteus maximus is an important anatomical basis for keeping the human body upright.
Anatomy and function of gluteus maximus
The gluteus maximus is the largest muscle in the hip and has the largest mass. Because it plays an important role in human upright, it contains more endurance type I slow muscle fibers and is suitable for sustained endurance exercise.
Gluteus maximus is a powerful mountaineering muscle and an antagonistic muscle of iliopsoas muscle. It often involves lower back pain. This muscle is attached to the posterior gluteal line behind the ilium, the posterior sacrum and coccyx, and the ligamentum tuberosum of sacrum, and moves to the lower iliotibial tract and the greater trochanter of tensor fascia lata. Its function is to stretch the thigh, especially in flexion position, such as climbing stairs or getting up from a seat. The gluteus maximus is innervated by gluteal nerves originating from the spinal dorsal roots of L5, S 1 and S2. The gluteal nerve passes through the pelvis from the ischial foramen between piriformis and sacrospinous ligament, runs between gluteus medius and gluteus maximus, reaches the deep surface of gluteus maximus and dominates gluteus maximus.
Many times the gluteus maximus is in centrifugal contraction, that is, the gluteus maximus is in tension, which can control our body movements, such as bending over, leaning forward, going down stairs and so on. When walking, the gluteus maximus plays a role in preventing excessive flexion of the hip joint after the foot touches the ground. Of course, when the gluteus maximus contracts to the heart, it stretches. And external rotation. The gluteus maximus can also pass through the ilium. The tibial tract supports the knee joint in a fully extended state.
Gluteus maximus and? Rope muscle is the main extension? Muscle, and when the gluteus maximus muscle is weak, the hamstring muscle will exert too much force, and eventually it will become tense and weak. Patients may complain that there is a tendon hanging at the root of thigh (this may also be related to tensor fascia lata and quadriceps femoris). In modern people, the weakness of gluteus maximus is very common, which may lead to the straightening of lumbar spine and the extension of hip joint, thus overstretching lumbar spine and compressing articular process.
Patients with gluteus maximus diseases generally have pain in sacroiliac joints, gluteal sulcus, posterior thigh and even low back pain. A little above the ischial tubercle can cause total hip pain and even deep pain, and the whole lower sacrum spreads outward under the iliac crest. Sitting on a hard object can cause severe low back pain.
These symptoms will be aggravated when the patient leans forward. The patient may show sacral pain, or coccyx pain, and feel uneasy.
Second, release the function of gluteus maximus.
1, the gluteal epithelial nerve can be treated by gluteus maximus.
The gluteal epithelial nerve is a group of skin branches issued by the lateral branches of the posterior branches of the lumbar spinal nerve 1, 2 and 3, passing through the thick muscle layer of the waist and the tough fascia of the back of the waist, descending under the skin, continuing to descend under the skin, passing through the middle of the iliac crest to the top of the hip joint, and distributing in the skin from the upper lateral side of the hip joint to the greater trochanter area of the femur. The cutaneous nerve is the feeling of the skin in this area.
Because the branch of the gluteal epithelial nerve passes through the thick muscle layer and fascia of the back and through the hard iliac crest to the upper part of the hip. Therefore, when acute and chronic injuries occur to the waist soft tissue, the gluteal epithelial nerve is often involved at the same time. When the nerve is injured, it can cause congestion, edema and even bleeding of the nerve and surrounding soft tissues. Over time, it can lead to degeneration of nerve axon and myelin sheath, and the nerve bundle is spindle-shaped and thickened, thus showing the symptoms of neuralgia.
2. Sacrococcygeal tubercle ligament is the ligament between sacrococcygeal bone and ischial tubercle, and it is an important ligament that constitutes the anal triangle of the posterior wall of pelvic outlet. Walking under the gluteus maximus, you can generally loosen the ligament of the sacral tubercle through the gluteus maximus. A series of deep compressions are performed from top to bottom, starting from the sacrum and coccyx and reaching the ischial tubercle.
Three to six gluteus maximus exercises
Exercise 1: Lift the legs on your stomach.
With the help of professional therapists, this is a good exercise plan. )
Lie prone with one knee bent 90 degrees. The therapist puts one hand on the gluteus maximus and the other hand on the back of the femur. Let the trainer slowly lift the thigh out of bed for 5 seconds, mainly by gluteus maximus.
Note: You can't rotate your torso.
Exercise 2: Squat.
I believe everyone is already familiar with the squat, but we still have to emphasize the essentials of the action-if the squat is wrong, it will not be worth the candle!
Step 1 Stand up straight, with your feet as wide as your hips and your hands raised horizontally.
Focus on the heel and sit down slowly like sitting in a chair.
Step 3 Push your hips back and move down until your thighs are almost parallel to the ground.
The fourth step is to slowly return to the standing position.
Exercise 3: Hip Bridge Exercise
Step 1 Lie on your back, with your legs bent 90 degrees forward and your hands flat on your sides.
The second step is to lift your hips into the air so that your knees, upper body and head are in a straight line.
Hold for a few seconds and slowly return to the flat position.
Exercise 4: Hip joint elevation
Step 1 Lie on your back, with your legs bent 90 degrees forward and your hands flat on your sides.
The second step is to lift your hips into the air so that your knees, upper body and head are in a straight line.
Step 3 lift one leg close to the knee of the chest and put it down.
Switch sides and practice 20 groups.
Exercise 5: One-sided leg lifting
Step 1 Lie on your back with your left knee bent and your right leg straight.
Step 2 Lift your hips so that your knees, upper body and head are in a straight line.
Step 3 slowly put the body and legs back to the starting position.
The fourth step is to complete the left leg 10 exercise and change sides.
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