Sebastian Brosche · 14 min · 1,049 words
Previously titled: Video 4 - Glute Rehab Program
Hi folks, welcome back to day four of our gluteal tendinopathy program. So today we need our band again. So once again, if you're still struggling with a lot of pain, feel free to do the easier version of these exercises. But hopefully things will be starting to settle down now.
So we'll start increasing the load. So with this one, I'm going to put the band between my ankles. I'll be lying onto my side, body in a straight line. I'm just going to lift the top leg just till I get a bit of tension from the band.
I'm just going to hold that. This does feel quite a lot more intense. It says the amount of load we're putting on those muscles there. Again, just take it up to the edge of that discomfort.
And then relax. So from there, just take the top leg out. We're just going to go into that quadriceps stretch again. So once again, I'm pushing my foot back against my hand.
I hold that for a few seconds and then I relax and I push my hip forward. So I should be feeling the stretch down the front of the thigh there. All right. Go back to the band, legs straight.
And again, just take up the tension. So I want to be holding it at a level that I can maintain. So I'm not pushing so hard that I'm going to burn out really quickly. I'm just keeping on the edge of what I can hold for about 20 to 30 seconds, something around there.
All right. I'll go back to our stretch. Pushing the foot into the hand. Relax.
Push the hip forward. Don't forget, if you're struggling to reach the ankle, whether it's because a lack of flexibility or any other reason, you can always loop a towel around the ankle and just hold onto the towel with the top hand. Or jujitsu belt. And then one last one here.
Legs straight. And then relax. Take the leg back, pushing the foot into the hand and hold. And relax and push the hip forward.
And relax. Give the legs a shake out. We're going to come up to standing now. Keep the band.
We need that. So we're going to put the band around the knees. So I want it to go just below my kneecaps. Feet just wider than shoulder width apart.
Feet slightly pointing out. Only slightly pointing out. And then we're going to go down to the kneecaps. Feet slightly pointing out.
Only slightly. I'm just going to feel that pressure just below my knees on the band. I want to keep those knees pushed out against the band. So I'm not going to let the band collapse my knees in together.
And we're just going to do a few squats. So again, only go as deep as is comfortable. Not about how far you get. It's about keeping that pressure on the band.
So I'm engaging those hip muscles. There. Put the band to one side for a minute. I'm going to go into a front plank.
So I'm going to rest my forearms on the floor. Come up on my toes. Body in a nice straight line. So the reason this is important is because we're working those abdominal muscles, those core muscles that help to provide the hips with a stable platform to fire from.
So if the abdominals aren't working well, it can mean that the hip muscles are trying to work from an awkward position. And it makes it more likely that we're going to have some of these muscle problems. And from there, I'm going to come up onto all fours. And we're going to go into a fire hydrant.
Taking the leg out to the side. And then from there, we take the leg backwards. Again, trying to keep that back nice and stable. Not letting it move.
Circling that leg forward. Circling the leg backwards. And then from there, we take the leg out to the side. And then from there, we take the leg out to the side.
And we're just going to repeat those on the other side. Take the leg backwards. And then from there, we take the leg out to the side. Circle forward.
And circle backwards. And then we're going to run that little section from the squat one more time. So grab the band again. The band goes just below the kneecap.
Feet a bit more than the shoulder width apart. Knees pushing out. Go as deep as I can comfortably. And stop there.
Pop the band to one side. We're going to go back into our front plank on our elbows and our toes. Body in a nice straight line. And then we're going to go back into our front plank on our elbows and our toes.
Body in a nice straight line. And back up to all fours. Leg out to the side first. And then back up to all fours.
Leg out to the side first. And then back up to all fours. Leg backwards. Circle forwards.
And circle backwards. And switch legs. Circle forwards. Circle forwards.
And backwards. And back up to all fours. Legs out to the side first. And one final time.
Back to the plank. And then to all fours. To the side. To the back.
Circle forwards. Circle forwards. And then same on the other side. And then back up to all fours.
And then back up to all fours. And then back up to all fours. And then back up to all fours. And then back up to all fours.
And then back up to all fours. And then back up to all fours. And then back up to all fours. And then back up to all fours.
And then back up to all fours. And then back up to all fours. And then back up to all fours. And then back up to all fours.
And then back up to all fours. And then back up to all fours. ... And we'll stop there...
I'm sweating! So that's Day 4. We'll come back... Day 5 is the final day of this program!
We'll get this all wrapped up for you!
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