Training to Relieve Back and Knee Pain

Isolating the gluteus medius can improve your alignment and reduce back and knee pain. According to researchers at the University of Wisconsin at Milwaukee, a weak gluteus medius can aggravate these common problem areas. Jennifer Earl, Ph.D., author of the study, determined that a cable hip abduction targets this muscle and can be used to strengthen and stabilize the pelvis. Try our Low Mount Standing Abduction for the same effect. Hold in this position for 10 seconds (work your way up to 30 seconds gradually). Complete 3-5 sets per leg.

Starting Position
Make a loop at one end of the band and place your right ankle into it. Wrap the other end/handle around a low mount, like a furniture leg. Stand to the side a few feet away from the furniture, parallel to it. Hold onto a chair or wall for balance if necessary. Shift weight into left foot keeping knee soft and right foot flexed. Allow the resistance to pull your right leg across the center line of your body to start.

Action
EXHALE: Extend your right leg straight out to the side, leading with your outer thigh towards the ceiling, keeping foot flexed.

INHALE: Slowly lower with control to starting position to complete one rep.

Finish all reps on this side before switching.

Special Instructions
Keep abs tight and upper body stationary. Avoid leaning back or to the sides during the movement. Lower with control-- don't let the band's resistance snap your leg back down to the starting position.

Make it harder: Stand farther from the mounted end of the band.

Make it easier: Stand closer to the mounted end of the band.
Muscles Worked: Outer thigh, Hips, Glutes

Learn more about hip stability at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com

Stability Ball Training in Vancouver, Oct 28, 29, 30 in Edmonton, Nov 26, 27, 28 (7 primary credits MTAA/day).