L2: Hip External/Internal Rotation, narrow “Hip Stabilizer”
LEGS BY INTENTIONAL MOVEMENT
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2m 4s
Targeted Muscles: Glute Med & Pectineus
Purpose: To help protect the hip from injury while weight bearing.
Setup: Standing wall protocol. Have the standing leg elevated approximately 6”, such as on a yoga block or a folded towel.
Shift weight over to one leg and draw your other leg up until your thigh is at 90° from your torso, as though taking a high step.
Exhale: Slightly externally rotate your femur as you draw your thigh out to approximately 45°.
Inhale-:Slightly internally rotate your femur as you draw your thigh in until it is back in front of your body.
Reminder: Focus attention on just mobilizing your thigh.
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L3: Hip External/Internal Rotation, w...
Targeted Muscles: Sartorius & Adductor Magnus
Purpose: To help Strengthen the rotation of the thigh towards midline of the body and away from midline, while ensuring the hip joint remain in the proper range of motion.
Setup: Standing wall protocol. Shift weight over to one leg in order to allow... -
L4: Hip Abduction/Adduction “Side str...
Targeted Muscles: Tensor Fascia Latta (TFL) & Adductors
Purpose: To help protect the hip on uneven and slippery surfaces for dynamic hip stability.
Setup: Maintain a solid and supported rigid posture, leaning approximately 45° onto the wall with your shoulder. Ensure foot of top leg is slight... -
L5: Hip Extension/ Flexion “Standing ...
Targeted Muscles: Glutes & Rectus Femoris
Purpose: To help move the body in a forward motion and create stability around the hip joint.
Setup: Stand upright with TVA engaged (feeling like your vertebrae are being gently decompressed), and place your hands on the wall for stability. Have the sta...
