Sebastian Brosche · 16 min · 923 words
Previously titled: Video 5 - Glute Rehab Program
Welcome back. This is the fifth and final day of our buttock pain gluteal tendinopathy program. I'm going to need a little bit of equipment today. I've got a bench here, a chair also works.
I've got my band. I've got a step, so bottom step of your staircase or a few books stacked on top of each other. And I've also got some weight. So that's a 12 kilo kettlebell, but the exact amount you need will depend on how strong you are and also what stage of injury you're at.
So it's always best to go a bit lighter to start with and then you can increase the weight as you get more confident with it. If you don't have any weights handy at home, you can always use a shopping bag, throw some bottles of water in it. That works just fine. So we'll get started.
So the first exercise that we've done already, we're going to go to the clam shells. So the band goes just above the knees there onto my side and just going to lift up and down. I'm just going to switch over to the opposite hip. And from there, I'm going to drop the band.
For the time being, I'm going to put my feet on the bench and I'm just going to push my hips up till my body's in a straight line. Now when I'm there, the weight's going down through my heels. I'm just going to take one leg off, put it back. Down.
I grab the band again. And don't forget that these bands come in different tensions. So if it's all starting to feel a little bit easy, you can easily make it harder just by using a stronger band. And then we'll go over to the other side.
Drop the band to one side again. Back to the bench. Lift up, get the body in a nice straight line. And then alternating knees to the chest.
And rest there. Put the bench off to one side. And we're going to grab the step and the weight. So again, if this still feels challenging without the weight, then by all means just keep doing it with the body weight.
If you want to add a little extra, then that's fine. I'm just going to lift up. I'm trying to keep my knee over my toes as I push up. Now squeezing from my glutes and trying not to push off the leg that's on the bottom.
And then I just switch the weight to the opposite hand. Same on the other side. And then pop the weight down. You can keep hold of the weight for this one, but for now, the first time through, we're going to do it without one.
So standing on one leg, the other leg comes up. Just going to lean forward, keep my body in a nice straight line, and then back down again. So if I want the weight, I can have it in the opposite arm to the supporting leg. And then switching sides.
Then we're going to go back to the weight again. We can do another set of the step ups. And switch back around to the other side. Don't forget the weight goes in this side, opposite the leg that we're working.
Drop the weight to one side. One more time balancing on one leg, taking the opposite leg back. Switch to the other side. And from there, to the final thing, we're back to our half kneeling position again.
Now we're going to do that same hip flexor stretch, but what I'm going to do this time is I'm going to take that back foot and I'm going to hold it. So if I can't manage this, if I'm not flexible enough to do that, I can prop that back heel on a kick pad or a pillow or a towel, like that. But if I can, I'm going to try and grab those toes and once again, I'm pushing that hip forwards. So this is a more intense stretch on the front of that back thigh.
I'm just going to hold that. So once again, if I want, I can push the toes down into the hand, hold that for a few seconds. And then relax, push the hips forwards further. And then I switch sides.
The other side, pick the toes up. Again, I'm not pulling the heel as far as I can to my butt. I'm going to push my hips forwards instead to put the stretch on. And I push my toes down into my hand.
So I'm trying to take the foot to the floor, hold that and relax and push the hips forward a bit more. I'm just going to do that one more time on each side. Lift the back foot, push the toes into the hand and relax, push the hips forwards. And switch over.
Again, lift the foot, balance, push the toes into the hand. And relax, push the hips forwards. And there we have it. That's all five days.
So if you need to, you can go back and repeat those stages of the program again, as many times as you need. And it's also worth having a little look at the back pain program and the hamstring program. So those will go nicely together with some of the work we've done in these five days. Thank you very much for following and we'll see you again.
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