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* Winter Coach and Cruise departures from 1 May – 30 Sept 2018 include Milford Sound Scenic Cruise with specialist Nature Guide commentary.

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THE POSTERIOR CHAIN: ALL YOU NEED TO KNOW
Posterior Chain

Posterior Chain “The powerhouse of the human Body”

Let’s have a look at the posterior chain. The posterior chain is the foundation of our body also called “The powerhouse”. All the largest and most powerful muscles are included and these muscles are designed to hold you upright the whole day long, but for most people these muscles stop working because we spend more and more time in a seated position. As we sit the whole day; lack of exercise and sedentary lifestyle is a problem of this century. This then goes on to cause a lot of physical problems, but the most common problem comes from the lower back.

Lower Back problems

How many people suffer with lower back pain? And what could be the problem that leads to lower back pain? Most people will give the answer “bad posterior”, however this isn’t exactly true. Instead, it is down to the lifestyle of a lot of people from sitting long hours and having a sedentary lifestyle.

Muscles

The posterior chain includes all the muscles that run from your foot, up through your calves, along the back, through your seat, lower back, along either side of your spine and finishing under your skull.

Posterior Chain Muscles:

Spinal positions

These spinal conditions can be the cause of a weak Posterior chain.

Most common problem

The most common problem is weak glutes and mechanic movement of the hips. A weak glute, will result in the opposite hip dropping during the gait cycle (the period of time that the foot is on the floor) and can cause an increase in lower back pain and hip pain with walking or running. The primary role of the glute is stabilization and extension of the hip, but to many people focus on the muscles of the anterior chain while they train (which includes the abs and quads). Also, the seated position leads us to be quad dominant.

lower back pain

Stretching the lower back will help short term and it will feel temporarily good but it will not solve the problem in the long run. Many people go to yoga, the gym, start to run… But people hunch their shoulders forwards as a result of over-using their upper trapezius muscles during yoga postures, or starting in the gym and doing too much anterior work such as bench press and shoulder press. Running is a good way to start with sport, but to many people run with the hips forward (anterior pelvic tilt) and don’t work with their glutes which then goes on to cause further problems of lower back pain.

The correct firing patterns for Posterior chain

The posterior chain should be used as "one-two-three muscle firing sequence," which begins by engaging your multifidus, the deep core stabilizer that attaches to your spinal vertebrae. Your glutes contract next and your hamstrings and calf muscles follow. Late-firing glutes might trigger hamstring strains and other injuries.

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