Again ensure that you do not hike up through the pelvis on the top leg, and that you are able to maintain good alignment throughout the bottom leg and spine. As your endurance and strength improve, you can progress by lifting the top leg.This is done with the knees bent to shorten the lever. If you find that this is exercise is too difficult, try a modified side plank.Hold for 5-30 seconds while maintaining good alignment.Careful not to drive through the shoulders or upper back too heavily. Lift up through your side body and hips to achieve a good alignment through the spine.Put your bottom elbow under your shoulder.Lie on your side and line up the neck, shoulders, pelvis, hips and ankles.As this becomes easier, you can add a small weight to the ankle (1lb to start) and reduce the repetitions accordingly until the strength improves Repeat to fatigue, aim for 2-3 sets of 10-20 repetitions.As you lift, think about reaching the top leg towards your heel, as if you are trying to lengthen the leg – this avoids compressing the pelvis up into the ribcage when lifting the leg.Keep your kneecap and toes parallel to the floor, do not let them point downwards. Keep the heel of the top leg BEHIND the hip and do NOT let the pelvis roll backwards. Breath out, engage core and slowly lift the top leg.Pelvis is positioned in neutral or slightly forwards. Keep your bottom knee bent to help protect the lower back.Can add resistance tubing around both knees as a progression.Aim to feel it in the lateral buttock region of the top leg, sometimes in the bottom buttock as well. Breathe out, engage core and lift top knee up towards the ceiling slightly.Keep pelvis neutral or slightly forward (don’t let it roll backwards or open up). In the physical therapy world of rehabbing lower extremity injuries, it is super important. It resides underneath your gluteus maximus muscle (buttocks muscle), and works with another small muscle, the gluteus minimus, to help support your hip. The gluteus medius muscle is one of the muscles on the side of your hip.
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