A Move You Should Do MONDAY – Suitcase March

Now, why would anyone want to hoist a suitcase overhead and march? Great question. Triumphantly announcing you want to go on vacation would be one reason. But the suitcase march exercise is a simple way to activate the muscles that stabilize you in the frontal plane. Here’s how to do it:

Hold a dumbbell at your side. In order for this to be a challenge, you may have to grab one that is slightly heavier than you would normally lift (or use a suitcase that you have packed in preparation to go to Europe)
March in place, making sure you pick up you knee higher than your hip. “Stick” the march for a second at the top to make sure you have your balance.
Perform 6-10 repetitions.
Put the dumbbell in the opposite hand and repeat marching for 6-10 repetitions. Is harder to balance with the dumbbell on one side versus the other?
THEN hoist the dumbbell overhead and hold it in this position while you repeat marching 6-10 repetitions before switching sides.

Why does this matter?

The suitcase march activates the gluteus medius (side butt muscle) and the opposite quadratus lumborum (low back muscle) in stabilizing your pelvis. If you’ve ever seen people walk and teeter a bit from side to side, this is a sign that these muscles are weak. If you squat and one or both knees falls in, then it may also be a sign you weakness in the gluteus medius.

Practicing single leg balance activities such as these will also activate key core muscles in stabilizing your torso and help prevent lower back pain. And the ability to stand on one leg for 10-seconds has also been linked to longevity.

So give the suitcase march a try. A simple move that can go a long way.

Because nobody has time to be in pain.

Until next time…