The #1 Most Important Muscle to Fix Back & SI Joint Pain

Here is a summary of what was covered in the video. I hope you find it helpful.

Things to watch for during Home Assessment of Gluteus Medius Strength:

  • Hard time maintaining a level pelvis
  • Hip jutting out towards your stance leg side
  • Feeling unstable and like you need to put your foot back down quickly
  • Shifting your body weight over the top of your stance leg

Exercise #1 – Standing Lateral Leg Raise

Preparation: Be in area where you can hold onto something sturdy for balance if needed.

Exercise Direction: Stand on one leg. Foot of other leg facing forward or slightly inward. Slowly raise non-stance leg out to the side.

Key Points: Keep pelvis level. Stand up straight. Don’t bend over at your waist. Don’t lean sideways. Don’t let foot rotate outwards.

Sample Program: 3 sets of 8 repetitions on each leg. Switch sides between sets.

Exercise #2 – Clamshell

Exercise Direction: Lying on your side, with hips stacked, flex hips up to 45 degrees with knees bent. With both legs stacked on top of each other slowly raise upper knee away from lower knee as far as you comfortably can. Then slowly bring them back together. This is one repetition.

Key Points: Focus on rotating your thigh externally (outwards) as you open up. Keep your hips stacked on top of each other. Make sure you make the motion slow and controlled – try to minimize jerky movements.

Sample Program: 3 sets of 10 repetitions on each leg. With sides between sets. Variation: Can add elastic band above knees to increase the resistance if you feel ready for more of a challenge.

Exercise #3 – Standing Single Leg Wall Press

Exercise Direction: Stand with shoulder a few inches away from a wall. Bring hip up to about 60 degrees flexion and place pillow or folded up towel between outside of your knee and the wall. Then keeping your pelvis level gently push with your knee into the wall.

Key Points: Don’t let shoulder contact wall. Keep your pelvis level. Gently push outside of knee towards wall. Just hold for as long as you comfortably can.

Sample Program: 3 sets of 30 second push/hold switching legs between sets.

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Do not use this content to avoid going to a licensed healthcare professional or to replace the advice they give you. Consult with a doctor before beginning any new exercise regime. Exercise may not be appropriate in some cases. None of these exercises should cause any pain or discomfort – stop doing the exercise immediately if it causes any discomfort.