PERFECT 10.0 Tips

to Keep Your Optional Healthy This Season

By Brandi Smith-Young, PT
Perfect 10.0 Physical Therapy

#3) HIP STABILITY:
The posterior gluteus medius is one of the most important hip muscles to stabilize the hip during take-offs and landings. Poor gluteus medius firing can contribute to improper hip, knee, and ankle alignment which is the number 1 controllable risk factor for ankle sprains, chronic knee and hip pain and ACL injuries. See below one of the most effective exercises in strengthening the gluteus medius.
For more advanced and all-inclusive hip strengthening see PERFECT10.0 HIP: FINDING HIP STABILITY coming soon to the PERFECT 10.0 STORE.

Clams Phase I

clam

 

 

 

 

 

*No pillow necessary.

  • Lying on left side, with knees slightly bent.
  • Roll hip forward. Tighten abs, tighten buttock. Heels together.
  • Lift right knee up.
  • Monitor your hip. No motion at the hips.
  • Monitor with the top hand to make sure the hip flexors do not work.
  • If the hip flexors are working, roll the entire body forward more, engage abs more, and only lift as high as can without hip flexors.
  • Repeat 10 times slow.
  • Repeat hold 10 sec x10 Repeat on the other side

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