Exercícios de fortalecimento da cadeia posterior

Ramps activate the posterior chain of muscles including the hamstrings, gluteal muscles, calves, and the erectors of the spine.  This exercise is beneficial for feet pain (plantar fasciitis), ankle strength, ACL tear prevention via hamstring strengthening, lower back pain via gluteal and erector muscles strengthening.

       Keep eyes on ceiling and the natural arch of the neck with the chin off your chest.  Shoulders, hips, and knees should be in a straight line.  Arms are pushed into table/floor/mat with scapula (shoulder blades) squeezed together and thumbs pointing away from the body. Knees should be slightly apart and heels slightly raised.  Be sure to engage the glutes and hamstrings when raising the hips.

       For a challenge, raise one leg straight out without dropping the hips. Hold or alternate raised leg. Do not hold the breath.

       Add a medicine ball for more stabilization. Balls of the foot and gripping of the toes should be used to lift the hips from the medicine ball.

       Again, lifting one leg in a holding or alternating rhythm can bring more of a challenge to this exercise.

Lifting with the feet in TRX straps can add a big challenge for the hamstrings. Keep heels as close to bottom as possible without dropping the hips. Holding the hips up or continuing to lift the hips up and down in a slow and controlled manner can progress this exercise. Another way to make this exercise harder is to attempt to extend one or both legs while keeping the hips lifted.