Video Tag
SI joint dysfunction
Side Plank - On Knees, Clam, Band
HOW : Get set-up laying on your side with your elbow directly under your shoulder. Have your forearm facing out, and bend your knees so that your thighs are at a 45-degree angle. Place a band around your knees. Place your top hand on your...
Bird Dog
HOW: Begin on your hands and knees. In this position, you will balance on the opposite arm and leg. The wider you are the easier to balance, the more narrow the more challenging this will be. Bring the arm and leg up as high as...
Copenhagen Plank - On Knees
HOW: Using some sort of elevated surface like a box or bench, place the side you want to target on the box. Place the inside part of your knee on this surface, use something soft for padding if you'd like. Lift your hips in the...
Isometric Copenhagen Plank - On Knee
HOW: Using some sort of elevates surface like a box or bench, place the side you want to target on the box. Place the inside part of your knee on this surface, use something soft for padding if you like. Lift your hips in the...
Copenhagen Plank - Leg Driver
HOW : Using some sort of elevates surface like a box or bench, place the side you want to target on the box. Place the inside part of your ankle on this surface, use something soft for padding if you like. Lift your hips in...
Copenhagen Plank
HOW: Using some sort of elevates surface like a box or bench, place the side you want to target on the box. Place the inside part of your ankle on this surface, use something soft for padding if you like. Lift your hips in the...
Isometric Copenhagen Plank
HOW: Using some sort of elevates surface like a box or bench, place the side you want to target on the box. Place the inside part of your ankle on this surface, use something soft for padding if you like. Lift your hips in the...
Side Lying Hip Adduction Isometrics
HOW : Lie on your side. Squeeze your thigh and knee first, in particular, the inside part of your thigh. While maintaining the squeeze, slowly lift up your leg. FEEL : You should feel the muscles on the inside part of your thigh working. COMPENSATION...
Bridge - Adduction
HOW : Place a firm object like a ball between your legs and squeeze. Maintain this contraction the entire time while performing a bridge. FEEL : You should feel the muscles on the insides of your thighs and glutes working. COMPENSATION : Do not arch...
Standing Hip Adduction - Band
HOW : Stand on a slightly elevated surface if possible. Attach resistance to your ankle. Keeping your core engaged, slowly slide your foot across your body. FEEL : You should feel the muscles on the inside part of your thigh working. Furthermore, you should feel...