Pain Science Physical Therapy lead physical therapist Dr. Orit Hickman shows you how to do the side-lying hip abduction, another popular glute exercise for strengthening “gluteus medius”, your glutes’ side muscles.
This video shows tips, such as keeping body stability and avoiding sinking your trunk by keeping your heels straight, top leg slightly behind body, and toes pointing toward you. One trick to help is to keep heels straight against a wall.
With this position, you just need to gently lift and lower your upper leg, holding the leg up for 3 to 5 seconds, and then carefully lowering back down, repeated in 10 to 15 repetitions for a workout. This should only work out the glute muscles, so if you start feeling pressure or pain in your thigh, push the heel further away from your body and make sure you don’t move in your stomach or trunk.
To learn more about physical therapy workouts and techniques like these or to find specialists who can guide you in your workouts, visit our website at [ Ссылка ]
