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  1. ginger

    Love it! Can’t wait to try to for myself!

  2. anneMettee

    So glad it’s helpful, Ginger!

  3. Amanda712

    My understand long was that the glute fires before the hamstring . Love to hear any feedback on that !

  4. JenniferGianni

    Hi Amanda,
    Thanks for your question. Ideally the gluteals and hamstring fire at the exact same time then the contralateral spinal muscles followed by the ipsilateral spinal muscles. The deep gluteus is an extension of our deep multifidus up the chain and down the chain it is shared tissue with the sacrotuberus and top hamstring tendon. Depending on postural compensations however a number of things ( and tissues) need to be brought back online. If someone’s pelvis is constantly shoved forward and they are gripping the sides of the gluteals constantly and then even a bit more as a “prepare” for any movement then we try to bring the percentage they are working in the gluteals down and turn up the sensation in the back of the leg and top of the hamstring. When we get a client to work on 1) feeling top of the hamstring contract ( let’s say in a prone leg extension) 2) while the pelvis stays parked in neutral and 3) the lumbar spine stays full ( so they are not lifting their leg by shoving the spine forward!) and 4) then to take away any extra gripping ( what they do not need to do the task) in the gluteals THEN we have the goldilocks right amount of work happening ( AHHH , Blessed efficiency!) On top of everything above….In the exercise you were watching we started in essentially a squat position with the moving leg. Anne also had me begin the exercise actively and with tensegrity throughout my body. Think of a cat before it jumps. As I go into movement , it is imperative to keep my pelvic halves casual and allow my leg to move freely inside the hip socket. The way Anne cued it facilitated a better sequencing for most of your clients coming through the door that have been sitting all day, are habitual butt grippers and will most likely shove their pelvis around to move their leg. Again, her cueing and sequencing of the movement encourages efficiency.
    It is great to hear from you.
    Love
    Jen

  5. anneMettee

    awesome explanation, Jen. Thanks!

  6. Amanda712

    Thanks for the detailed explanation !

  7. Lisa Longworth

    It’s always stimulating to see traditional exercises focused on at a deeper level. Thank you for the fine-tuning.

  8. Kathy1159

    Hi Anne,

    you have mentioned that this would be good after hip replacement surgery. Would I be able to apply the side lying footwork to someone after ACL reconstructive surgery (full repair)?

  9. anneMettee

    Yes! This work would be wonderful for both pre and post operations for knees. As long as your client is cleared for exercise by their doctor, go for it. Change the springs to a lighter tension, and watch their alignment like a hawk!