You aren’t alone. Pilates instructor Nora Myers says that hamstring spasm during glute bridges is an insanely common problem.
“They do a bridge and immediately get a hamstring spasm,” Myers says of his students. “I see it of their faces, I see it of their bodies. They immediately step off the bridge, hold their leg and say, “Ah, my hamstring!”
It doesn’t must be like this, folks! There is a straightforward fix you’ll be able to do to avoid the dreaded hamstring cramp during glute bridges.
First, why is that this happening in any respect?
The gluteal bridge is, after all, purported to work on the buttocks. But if they don’t seem to be able to go, your tendon may suddenly activate to assist stabilize you. A contraction is your nervous system attempting to activate more muscle fibers.
“Muscle twitching and spasms occur when muscles that aren’t designed to perform a selected exercise must are available in and compensate for muscles that aren’t sufficiently engaged in that exercise,” says Myers.
So what are you able to do about it?
Myers advice to her clients – and the very best approach to prevent hamstring cramps during glute bridges – is to stimulate your glute muscles before you truly lift your hips.
“If your hamstrings contract or quiver if you do a bridge, it means you are not kicking your glutes enough,” says Myers. “Really squeeze your glutes before you stand up.”
Squeezing (or activating) your muscles is vital to get probably the most out of any exercise, not only glute movements. By ensuring your biceps are working through the curl or, for instance, the core muscles are engaged through the plank, you’ll be certain that you might be using the muscles you propose to work on and never transferring the stress of the movement to your joints or other a part of your body (resembling the swinging lower back part). When it involves constructing muscle, the mind-body connection is powerful.
