Trendelenburg Gait, otherwise referred to as a hip drop or trunk lean are all compensatory movement patterns that may lead to back pain over time. This article will demonstrate exercises to fix your Trendelenburg gait initiating with Activation -> Strengthening -> Movement Re-Training.
Banded side steps….ooooh so fancy and sexy! 🤣But really, there is an over-obsession with the banded side step exercise in the fitness community and most don’t really need to do this exercise if they are already healthy and strong as the maximum voluntary isometric contraction (MVIC) for the gluteus medius in the exercise is not even at an adequate level for true strength gains (<40% MVIC). However, in the rehab setting, the banded side step and all its variations (e.g. monster walks) are great for re-training proper movement patterns and neuromuscular control. Furthermore, bands are a great way to increase the MVIC in the exercise and challenge the patient even further.
The Bridge is a versatile exercise that can be used for developing great Gluteal muscle function. Individuals with back and hip pathologies are often taught to perform bridges in the hook-lying position, elevating the pelvis off the floor. This exercise is particularly useful for facilitating pelvic motions and strengthening the low back and hip extensors. In Read more about Perfect Your Bridge[…]