Glute Exercise

My second assigned exercise is for the glutes--specifically, the gluteus minimus. The gluteal muscles are important for core stability. This is also something I just learned! 

The movements I'm to do are side leg lifts but with my legs bent. I lay on one side, bend my legs, and lift the top knee slowly up and down. I keep my ankle down but don't completely rest it on my other foot. Repeat a few times, then do the other side. Sometimes, I do another set.

But this is key to the exercise: first, I need to roll forward almost as far as I can. It's almost like I'm laying half on my side and half on my belly. By rolling forward, the leg lifts target the glutes. If I don't roll forward and stay on my side, then the leg lift targets the hip flexors (many of the muscles in the front view). 

(Same link as within the text above.) https://www.mayoclinic.org/medical-professionals/physical-medicine-rehabilitation/news/got-glutes-part-1-the-role-of-the-gluteus-maximus-and-healthy-activation-patterns-in-core-stabilization/mac-20555692

Interestingly, I can do a bunch of hip flexor lifts, and to a higher height. The PT said that's because we use our hip flexors more than our glutes when we walk. I walk all the time, so her explanation makes sense. 

Now off to do my exercises.

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