Activity: Spinal stability: bridge

Summary:

Bridge Exercise focusing on the 3 primary groups of spinal stabilizers (transversus abdominus, pelvic floor, multifidii), also incorporating the deep longitudinal system (erector spinae, hamstrings) and glute max

Description:

To be truly effective, need to master TA/pelvic floor/multifidus activation prior to this exercsie.

• laying on back, knees bent, pull up pelvic floor (peeing muscles), pull front hip bones together (TA), pull up posterior pelvic floor muscles, pull back hip bones together (multifidus)
• hold the above while you gradually come up into a bridge, hold for up to 5 seconds, then lower
• if you need to reduce hamstring activity, gently press your heels into the floor and away from you (encouraging quadriceps can inhibit hamstrings)
• use band around thighs to increase gluteus medius activity (if instructed to do so)

Front lying single leg raise

Instructions

Preparation

Lie on floor or mat. Place one leg straight and bend the other leg with foot flat on floor or mat. Place arms down on mat to each side of hips.

Execution

Raise body by extended hip of bent leg, keeping extended leg and hip straight. Return to original position lowering body with extended leg and hip straight. Repeat and continue with opposite sides.

Hip abductor strength: side-lying 1

Summary:

A very basic hip abductor (primarily gluteus medius) strengthening exercises. This exercise appears very simple, but to do it while properly while recruiting the correct muscles can be difficult

Description:

• laying on side, with back against a wall, knees bent and feet against the wall
• be sure that both buttocks are touching the wall (top one can be slightly away from the wall) and the feet are pressing gently against the wall
• lift the top knee up part-way, without tightening up your hip flexors or low back muscles and without rolling backwards
• only once proper control of the pelvis and low back position is possible, can you progress to doing it away from the wall

Hip abductor strength: side-lying 2

Summary:

The second part of a very basic hip abductor (primarily gluteus medius) strengthening exercises. This exercise appears very simple, but to do it while properly while recruiting the correct muscles can be difficult

Description:

• laying on side with back against wall, top leg straight, hips rotated slightly forward so that top hip is slightly away from wall
• engage spinal stabilizers
• press heel gently into wall, and slide leg up and down wall without hiking pelvis or kicking in TFL, iliopsoas, or low back muscles
• keep toes pointed straight ahead
• only once proper control of the pelvis and low back is demonstrated, can you progress to doing it away from the wall

 Prone hip extension

Summary:

A simple open-chain hip extensor strengthening exercise.

Description:

• laying face down on floor, engage spinal stabilizers
• keep deep hip muscles released/sit bones separated
• gently engage glutes
• lift leg away from the ground, mainting a neutral spine position throughout
• be sure you are not lifting with your low back muscles
• hold up to 6 seconds, then alternate

Plank: hip extension

Summary:

Plank exercise incorporating lumbar spine stabilizers and hip extensor muscles. This exercises may not be appropriate for those with specific shoulder weakness or problems.

Description:

NOTE: A basic plank exercise needs to be mastered before this exercise can be considered.

• start in a push-up position, but instead with the elbows bent, resting on the forearms
• maintain a neutral spine position, keep the hips in line with the spine and lower extremties as well
• maintain proper scapular position and control (ie: keep scapulae resting snug agianst ribcage).
• maintaining the neutral spine and pelvis position, lift one leg by extending the hip, keeping the knee straight, moving in a controlled manner
• return to the leg to the start position
• alternate sides, and repeat as instructed

Superman

Banana