#hipstability

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Everyone has a week side. So, let's improve your posture, promote hip stability and encourage functional movement for a better quality of life.
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Bilateral training (focusing on training limbs individually, rather than engaging both sides together) allows your dominant side to compensate for your weaker side, hiding imbalances that could later cause injury.
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Without a stable hip joint and pelvis there can be poor lower limb alignment and poor transfer of forces between our limbs and spine when walking, running or doing resistance based movements. This leads to abnormal biomechanics that can alter joint loading not only at the hip, but also the ankle, knee and lower back.
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Take 5 minutes to strengthen your hamstrings, glutes, hip flexors, while firing up your core muscles to maintain balance and stability.
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Reverse plank: Start by sitting with legs out in front of you, heels together, spine long and palms by your pelvis with finger tips forward.
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Lift pelvis off the ground, until your body forms a long line from the shoulders to the feet.
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Feel inner thighs squeeze toward one another, with abs pulling toward spine. Inhale hold exhale (squeeze glute) & lift opposite leg off the ground, keeping hips square, without sinking in the shoulders or torso, keeping a long neck and open chest.
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Start with a few planks (holding 30-60 seconds) & follow by 5 leg lifts on each side, taking breaks between especially if your wrists are sore between sets.
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#plankchallenge #coreworkout #functionalmovement

🛡Core Challenge ⚔️: Loaded Body-Saws. On a side note, can't every movement challenge the core? Even heavy curls? Anyways, it's a catchy fitness buzz-word so try it out! #mantest

Hips don’t lie, and today mine are saying 'LOVE ME!' 😩 Following this up with a nice long stretch feels so good 💗
|#ATTHEMAT
TAP FOR SOUND 🎶

I'm Giving my lower body a break from heavy squats and deadlifts this week and focusing on hip stability and corrective exercise techniques.

Although Squats and deadlifts are great for maximal force output, single leg exercises are just as important. Most of us are asymmetrical in terms of strength and flexibility, so performing unilateral movements is encouraged to promote balance and to avoid compensation.

#cablepullthroughs #legday #hipstability #correctiveexercise #personaltrainer

Hip extension, glutes, trunk stability The BOSU adds just a bit of instability challenge, so if you can do the floor based version perfectly, this is a nice progression. The hips must stay level, you cannot tilt away from the weight bearing side. If you cannot do it without a tilt, then go back to the floor based glute bridge.

A whole lot of runner’s problems (eg. Achilles tenditis, shinsplints, knee pain and ITB syndrome) stem from glute weakness.
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This hip hitching exercise is a great addition to your accessory work to increase endurance and stability of the hip muscles for better control of the lower limbs when running.
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Gradually work up to 3 sets of 40 reps over time. As you can see I’ve got work to do.. 😛 Can you do it without losing balance and control?
#runners #runningproblems #hipstability #running

Repost : @theprehabguys .
Episode 474: "Scaling the Single Leg RDL"
[exercise advice]
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Whether you are a complete newbie to strength and conditioning or a stud who performs the Romanian Deadlift (RDL) regularly, this foolproof step-by-step guide (‼️FULL ARTICLE WITH DETAILED DESCRIPTION ON IG STORY‼️) will show you how to scale up the single leg RDL.!
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1️⃣ Before even thinking about performing a single leg RDL, you must first learn how to hip hinge properly. There are many ways to learn how to hip hinge, but two of the most common involve decreasing the degrees of freedom (left video) or using reactive neuromuscular training (both videos).
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2️⃣ The hardest aspect of the single leg RDL is the requisite motor control and hip and ankle stability that is required to pull it off. To groove this new motor pattern, try the two modifications shown in the video. Start with the modification on the right, as there are fewer moving parts to focus on. Next, progress to the variation on the left where the back leg is actually moving.
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3️⃣ The landmine RDL is the perfect next progression, as it is the same movement as the single leg RDL, albeit with more stability derived from the barbell being attached to the ground.
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4️⃣ One of the hardest aspects of the single leg RDL is hip control, particularly of the back hip as it goes into extension during the descent phase of the exercise. To fix this, a cue I like to use first is to tell the client to “keep the back foot pointed down towards their stance leg.” A second manual cue can be accomplished using foam roller. #SLRDL #RDL #anklestability #hipstability
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The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy.

Meditative motion. Can you move your body and stay present to the movement itself?

Can you move your body and stay present to the fast-flowing river of thoughts that are urging your egoic mind on in opposite directions at the same time ("keep going! be better damn it!", "this is not comfortable! stop!")

Can you move your body and stay present and full of honor for what parts of your body are not to be moving at this time?

Can you move your body and stay present to the Here and Now of who you are with all its wobbles and wiggles?

There's a conversation happening when you move - from cell to cell, body to mind (which is one in the same actually), soul to Self. Are you paying attention?
#mobility #controlyourself #hipstrength #hipstability #fitforreallife

MOST RECENT

Mothers and Grandmothers can be STRONG!
Here is my client Chris doing Inverted Ring Rows, Deadlifts 60KG for Reps, and can get good depth in a squat!
KEEP GOING YOU GOOD THING!
#ringrows #invertedringrows #row #back #biceps #hipstability #strength #mobility #functionaltraining #core #healthandfitness #healthandwellness #brisbanehealthandfitness #brisbanefitness #brisbanecity #brisbane #fitwomen #fitnessinspiration #fitnessjourney #fitnessmotivation

Everyone has a week side. So, let's improve your posture, promote hip stability and encourage functional movement for a better quality of life.
.

Bilateral training (focusing on training limbs individually, rather than engaging both sides together) allows your dominant side to compensate for your weaker side, hiding imbalances that could later cause injury.
.

Without a stable hip joint and pelvis there can be poor lower limb alignment and poor transfer of forces between our limbs and spine when walking, running or doing resistance based movements. This leads to abnormal biomechanics that can alter joint loading not only at the hip, but also the ankle, knee and lower back.
.

Take 5 minutes to strengthen your hamstrings, glutes, hip flexors, while firing up your core muscles to maintain balance and stability.
.

Reverse plank: Start by sitting with legs out in front of you, heels together, spine long and palms by your pelvis with finger tips forward.
.

Lift pelvis off the ground, until your body forms a long line from the shoulders to the feet.
.

Feel inner thighs squeeze toward one another, with abs pulling toward spine. Inhale hold exhale (squeeze glute) & lift opposite leg off the ground, keeping hips square, without sinking in the shoulders or torso, keeping a long neck and open chest.
.

Start with a few planks (holding 30-60 seconds) & follow by 5 leg lifts on each side, taking breaks between especially if your wrists are sore between sets.
.

#plankchallenge #coreworkout #functionalmovement

FB love. Single arm db press to incorporate the core, triceps, Lat pullover and core twists all done on ball not only increases stability in the abs but gets the butt and legs burning too. 🔥💪🏼🔥

🛡Core Challenge ⚔️: Loaded Body-Saws. On a side note, can't every movement challenge the core? Even heavy curls? Anyways, it's a catchy fitness buzz-word so try it out! #mantest

BOOTY BURNER FRIYAY 🔥🔥
I find this little glute series works really well to get glute med activation even on those who really struggle to get it. Typically done on a reformer but this is a good alternative if you are without. Should be burning by the end of this!! 🔥Tips below!
Hips aligned on top of each other ✅
Natural curve - no slouching in belly ✅
Knee comes above the band ✅
Hinge from hips ✅
Upper body relaxed ✅
Hips stable ✅

I decided to film a couple of my leg exercises to see where my imbalances are. I always had a left and right difference between leg function😧. The 1 legged RDL is challenging my balance alot for my left leg. I became better at it, but it remains a huge challenge😥. I need to improve my hip stabilisers and ankle mobility to improve my overall stability😒. This exercise is really nice for taking of the stress of the lower back and improve your balance on 1 leg😆.
#fitness #workout #legday #imbalances #mobility #stability #challenges #asymmetric #RDL #glutes #hamstings #muscles #stretching #analyse #imbalances #motivated #dedicated #fitforfree #fitnl #fitdutch #dumbell #lowerback #strangefaces #struggling #dancing #hipstability #anklemobility

Sore knees? Bad back? Achilles issues?
All of these injuries could be related to your gluteus medius, one for three muscles which make up the gluteals.
The gluteus medius is an important muscle as it stabilises your pelvis when one leg is off the ground. If the glutes are weak, other muscles will then over compensate, creating a pelvic tilt which will then result in your weight baring leg to internally rotate creating knee problems and other long term related issues.
If you are experiencing knee pain during a run, contact our practice for a physiotherapy assessment 9818 1004

Instead of rolling out tired, tight muscles after the fact, activate your glutes while sitting (basically seated clamshells). Better than this pic is having your hips more than 90degrees open (this chair didn't allow for that). Want more? Do this AND sit on the ball (see previous pic) at the same time. .
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#physicianassistant #physicalmedicineandrehabilitation #pmr #glutemedius #hipstability #worktip #lowbackpain #sportsmedicine #clamshellexercise #physicaltherapy

My client Renee (a.k.a. @18thstyle) showing how to dynamically balance on one leg.

I modified the "Kettlebell crossover" exercise, as popularized by @dr.joelseedman_ahp and added a 1/2 foam roller by @perform_better under her foot.

Why? It gives our clients great feedback to whether their feet are pronating or supinating while standing on one leg. Since our feet are the base of support for our body, understanding how to maintain a stable ankle is CRUCIAL for exercises like lunges, single leg RDLs, single leg squats, etc.

While passing the kettlebell from side to side, one must resist the extra weight de-stabilizing the "centered ankle" position. We love this exercise for building fine motor control!

#stability #footcontrol #anklestability #singleleg #singlelegbalance #control #controlyourself #trainthebrain #hipstability #stabilization #corestability #footintrinsics

Hips don’t lie, and today mine are saying 'LOVE ME!' 😩 Following this up with a nice long stretch feels so good 💗
|#ATTHEMAT
TAP FOR SOUND 🎶

Just a video to show a progress update but also to highlight something. Don't just switch the weight up for the sake of it. Remember you have to earn the right to progress. Perfect your form or get it right as much as you can first. Switching the weight up too early with bad form will just take that bad form even further and then it will be even harder to get right. This then halts progress and takes you to closer to injury. Technique first. Weight last. If you switch the weight up check technique again. If it's rubbish then drop the weight again and drill the technique. Side note 50kg single Rdl at 62.8kg bodyweight 😀 next time/video. Full rom
#singlelegrdl
#deadlift
#glutes
#hipstability
#bilateraltraining
#Tuesdaymotivation
#strength
#gains
#bootygains
#personaltrainer
#strengthandconditioningcoach

'SAW' is another great Pilates exercise that can be performed sitting or standing. It's a good warm up move and gets really good stretch to the upper and mid back. It helps the spine to become more mobile by increasing rotation, it also helps increase the mobility of the shoulder blades and improves hip stability.
Sit or stand upright, engaging the core and breath in, rotate to the side, exhale back to centre and repeat on the other side.
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#pilates #saw #sunshine #personaltrainer #fitfam #fitlife #fitness #irishfitfam #core #fitnessinstructor #mansbestfriend #wellbeing #strength #stretch #backstretch #hipstability #corestrength

Hip and core stability, strength and balance challenge on the #fitball with this #plankvariation I've seen the Pilates community perform it with such grace and finesse in certain flows. My aim was to do 6 reps on each side, with control, and to familiarize the body with the move. Hope to integrate this into a flow soon.
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#smarttartpilates #hiptwist #hipstability #hipstrength #coreworkout #corestrength #corestability #pilatesfitball #pilates #pilatessg #pilatesfit #pilatesfun #pilatesmove #pilateseveryday #pilatesstrong #swissball #balance #balancedbody #pilateswithprops #plank

A whole lot of runner’s problems (eg. Achilles tenditis, shinsplints, knee pain and ITB syndrome) stem from glute weakness.
-
This hip hitching exercise is a great addition to your accessory work to increase endurance and stability of the hip muscles for better control of the lower limbs when running.
-
Gradually work up to 3 sets of 40 reps over time. As you can see I’ve got work to do.. 😛 Can you do it without losing balance and control?
#runners #runningproblems #hipstability #running

Polven linjaus on tärkeä, kun tehdää töitä suurilla kuormilla, hypyissä, juoksussa jne 🏋🏼‍♀️🏃🏼ennantaehkäisemään vammoja sekä mahdollistamaan optimaalisen voimantuoton 💪🏻
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Yhden jalan minikyykky eri ilmansuuntiin on hyvä harjoite vahvistamaan keskimmäistä pakaralihasta, joka on tärkeässä roolissa polven linjauksen hallinnassa. --------------------------
⚫️Keskity säilyttämään polvi linjassa kakkosvarpaan kanssa
⚫️kosketa jalalla kevyesti maahan eri ilmansuuntiin
⚫️pidä lantio vaakatasossa, vältä päästämästä ilmassa olevan jalan puolta putoamaan ⬇️
⚫️tee 3 kierrosta eri suuntiin molemmilla jaloilla ↕️↔️
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Ilman kenkiä tehdessä liike toimii myös hyvin parantamaan nilkan hallintaa ☝🏻
#kneestability #stabilitytip #theperformancekey #sportphysiotherapy #prehab #physio #hipstability

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