Need some hip strengthening you can do at home now all of the gyms are closed? Give this simple exercise a try. If you don’t have an exercise ball you can do it over a bench or on hands and knees position, as long as you can maintain a neutral position of your spine while you lift your leg. We hope you are keeping well during this challenging time. Enjoy some fresh air and some home exercises to keep you moving and strong.
Hi, this is Dana Ranahan from Body Works Sports Physiotherapy in North Vancouver. We have a great little exercise for home to help strengthen your gluts while you're having to kill some time at home. So grab your exercise ball, and in this position we want you to find a stable position of your spine. So your spine stays neutral and your arms can be supporting you out front.
And then we're going to bring your knee into a bent position, assuming it doesn't give you any back trouble to bend your knee, and then you're going to think about lifting your heel straight up towards the ceiling. Really focusing on keeping your spine neutral. Yeah, and I'm going to let go and let her do it on her own.
And don't forget to breathe as you do this because sometimes we'll tend to hold that breath. And that's perfect. Repeating until you get fatigue. So we're getting some glut max activation here to help extend her hip, and work to fatigue. Maybe aiming for eight to 10 repetitions to start, three sets.
Give that a try each side. And it does work some of your core muscles to help stabilize on the ball. If you have any questions, check out our website at www.body-works.ca.