Stretches for a pulled gluteus medius4/27/2024 ![]() 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. ![]()
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