A great exercise for engaging a muscle (Gluteus medius), situated around the hip joint. It provides an important function to support/stabilise the pelvis as well as rotating the hip. Not only that, but it helps give tone to the buttock area.
As with all exercises, make sure you take time getting into the starting position and carry out the exercise without rushing. This enables you to perform the movement safely and effectively. A good technique yields better results too!
- Lie in a straight line on your side, bend your knees keeping your feet in line with your bottom.
- Use a towel or cushion under the head, making sure your head is in line with the spine.
- Low back pain
- Sacro-iliac pain
- some hip symptoms
- lower limb mal-alignment
For further information about this exercise and others, you can make an appointment to see one of our physiotherapists
- Engage the lower abdominals and pelvic floor gently.
- Simultaneously open up the top leg like an oyster shell opening, keeping the heels together.
- Keep the waist lengthened away from the shoulder.
- Make sure neither the pelvis nor spine rotate backwards or forwards during the leg movement; this means only rotating the leg as far as you can keep the pelvis still/stabilised.
- Align yourself next to a wall if you feel this will help support your pelvis in a more stable position
- Try doing 2x10 every other day to begin!