Sebastian Brosche · 11 min · 809 words
Previously titled: Video 3 - Glute Rehab Program
Welcome back. This is day three of our gluteal tendinopathy program. That's buttock pain. We're going to advance some of those exercises on now.
So today I've got one of my bands with me. This is a red band, so that's relatively light. You can move up to green or blue if you're feeling stronger. Or if things are still quite painful, you don't have to use a band at all.
So if the exercise is still quite challenging on its own, then there's no need to add the band. Okay, so now we're going to start by popping the band around the knees. I'm just going to lie onto my side. I'm going to do clam shells.
And you're going to lift, pause for a second, and back down. So today we're actually going to do the other side as well. It should be reaching a stage now when the sore side is not so painful to lie on. So I'm going to roll onto my other side.
And back to the first side again. And then back to the opposite side. And take the band off. Give the legs a shake out.
And then we're going to go back to our half kneeling position here. So front leg at 90 degrees, back leg at 90 degrees. I'm going to tuck the toes under this time. So I'm going to start by putting a bit of a stretch on that back thigh, as we did earlier in the week.
And then what I'm going to do is I'm just going to come back, and we're going to do some lunges from there. So just straight up, touch the back knees to the floor. And then switch sides. Put a stretch on the back thigh.
And then straight into lunges. And then we switch sides again. Push the hip forward. And for the final time, we switch over.
Push the hip forward. And then we're going to go back to the floor again. So we've got another hip bridge variation for you today. So this time, once again, we're going to start with the knees, the feet a little bit away from the body, so not too close.
What we're going to do is we're going to lift up, keeping the hips nice and straight, just going to straighten one leg, straighten the other leg, and then lift, go down. We can go up, but doing the other way around this time. One leg, and back down. There.
I roll onto my side, I come onto my elbow, feet on the floor, I lift my hips up in the air, side plank. I switch straight over to the other side. And we're going to go back to the hip bridge. Lift up, straighten the leg, straighten the leg, back down.
And then we're going to go back to the floor. And then we're going to go back to the hip bridge. And then we're going to go back to the hip bridge. And then we're going to go back to the hip bridge.
And then we're going to go back to the hip bridge. And then we're going to go back to the hip bridge. And then we're going to go back to the hip bridge. And then we're going to go back to the hip bridge.
And then we're going to go back to the hip bridge. And then we're going to go back to the hip bridge. And then we're going to go back to the hip bridge. And then we're going to go back to the hip bridge.
And then we're going to go back to the hip bridge. And then we're going to go back to the hip bridge. On to the side, come up on to the elbow, extract Roslyn famous words. And then switch to the other side.
And then finally, I'm going to grab my foam roller. And this time, I'm just going to work into these muscles on the front of the thighs. So we've been concentrating as well as strengthening the muscles on the back of the hip. We also want to stretch and mobilize through the front of the hip.
That's really important with this particular kind of pain. So, leg onto the foam roller. And I can decide how much weight I want to put through that. So this is very tender.
I'll still keep quite a lot of weight on the other leg. If it's a bit less so, I can put more weight on the thigh that's on the roller. Or I can even put both on the roller at the same time. I'm just making sure we do both sides on this one.
So that's day three. Tomorrow we'll get onto some slightly more advanced exercises. And then day five we'll put it all together.
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