We hope that working on those 3 super-hero-yet-little muscles helped you out. Last week we showed you how to work on your serratus anterior, piriformis and psoas.
This week, join us in the journey to better these 3 muscles that also shun the limelight, like the ones mentioned earlier.
Tensor Fasciae Latae
Tensor fasciae latae location
This muscle is popularly known as TFL, thanks to its complicated original name. It starts along the outer edge of the hip and is responsible for lateral movement i.e. movement away from your body. If TFL tightens, it can cause lateral knee pain. This is due to it being attached to the tissues that run vertically along the outside of your thigh, helping your knee to function effectively.
To see the best results, it is essential that you stretch the TFL. In order to do so, you could start with this exercise. To work on the left TFL, stand with your left hip close to the wall. Now cross your right foot over your left foot. Contract your core and push it into your left hip. Make sure your hip moves to the side; because if it moves backwards, it would mean you’re doing it wrong. Hold this position for 20 to 30 seconds, before you switch legs. Perform 2 repetitions on each leg to get the desired results.
Supraspinatus and Subscapularis
The supraspinatus is a rather small muscle located at the top of your shoulder. It makes up the rotator cuff. The subscapularis is the larger muscle on the front of the shoulder blade. These 2 muscles have been grouped together here because similar exercises work to strengthen them, plus when worked upon together, they will help you better that bench press that you haven’t been getting right. Working on these muscles will help better your overall upper body strength.
You could test for a weak supraspinatus by asking a friend of yours to stand in front of you, while you bring your arms out at a 45 degree angle. Ask your friend to push your hands downwards with moderate pressure. If you experience discomfort or you can’t resist the pressure, it would mean that you need to work on your supraspinatus.
A simple exercise will let you work on your supraspinatus and subscapularis at the same time. Hold a pair of dumbbells in your hands, placed closed to your thighs. Remember, a light one will do the trick. You don’t need a heavy one to prove that you’re stronger. You might end up doing more bad than good.
While you hold your dumbbells, raise your arms up, until it’s a little above your shoulder height. Hold this pose for a second before you return to the starting position. Do 2 sets of 10 repetitions. Getting this exercise right will help you add pounds to that bench-press.
Use these tips to work on these 6 muscles that shun the limelight; and exercise your way to a fitter, more fad body!!!