San Ramon Valley Physical Therapy
  • Home
  • New Patients
    • Request Appointment
    • New Patient Forms
    • Insurance
    • FAQs
    • Why SRVPT?
  • About Us
    • Our Staff
    • Contact Us
  • Services
    • Prenatal/Post-Partum Pilates
    • TeleREHAB
    • Return to Competition >
      • TRX
      • Dance
    • Post-Op
  • My Account
  • Careers

Create Strong Hips to Support Your Low Back: Part 1

2/22/2018

0 Comments

 
Picture
Strength in your hips is imperative to help take pressure off your low back and knees.  Your glutes are some of the largest muscles in your body and often times are under trained.  This leaves your low back or knees, joints that are not surrounded by much musculature, to do the 'heavy lifting.'

In this 3 part series, I will show you exercises that can be tailored to anyone and will help make your hips stronger.

Step Up To Balance

The Step Up to Balance is the first of three exercises I commonly prescribe to work on hip and knee strength and stability.  It is a simple but challenging exercise that can be scaled to any fitness level.
Picture
Start by standing 2-4 inches away from a step or box.  If you start any further away from the step, it  allows for a momentum strategy from the back or 'push off leg.'  You want to concentrate on working the leg that is doing the stepping. 

In this picture, I have a 12" step, which is about 2 stairs at home.  A sturdy chair or bench also works.  Various box heights are commonly found at most gyms.

At the clinic, we use the Stamina X Adjustable Box that has settings for 12", 16", 20", and 24".  There are cheaper versions on Amazon, which are wood boxes of 3 different side lengths..

Picture
Step up with the affected leg, or the leg you are intending to strengthen.  Do not let the opposite leg touch the top of the step.  

In the picture, I step up with my left leg and bring my right knee up so my hip and knee are bent at 90 degree angles.  

2 VERY IMPORTANT COMPONENTS:
  1. I fully lock out my left knee.  This allows for better quad and glut activation.
  2. I push my hips forward so there is a straight line from my shoulder, knee, and ankle; again, better glut activation
Picture
Here is the ending position from the back.  

I hold at the top for 3-5 sec, or until I feel solid and balanced.  Then step off, not letting the right leg touch the top of the step.  BOTH feet come off the step.
10 reps for 3 sets.

Easier: have a rail or something to hold on for balance, shorter step

Harder: no support, higher step, hold weight in the OPPOSITE hand of the stance leg (I would hold weight in my right hand).
Stay tuned for the next exercise: single leg dead lift.

In the meantime, if you have any questions, feel free to ask.

​Dominick
0 Comments

    Author

    The therapists at SRVPT have a variety of backgrounds and are interested in sharing our knowledge with you!  Check out their bios for more specific information.

    Archives

    September 2022
    January 2022
    September 2021
    August 2021
    March 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    June 2018
    May 2018
    March 2018
    February 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016

    Categories

    All
    Ankle
    Core
    Events
    Fall Prevention
    Foot
    Low Back
    Neck
    Pain
    Posture
    Recovery
    Running
    Shoulder
    Squat
    Taping

    RSS Feed

Home
New Patient
Staff
Services​
Contact
San Ramon Valley Physical Therapy proudly serves the Alamo, Danville, San Ramon, Dublin, Pleasanton areas,  along the 680 corridor.
​
© COPYRIGHT 2023 ALL RIGHTS RESERVED
Photos used under Creative Commons from Prestonbot, torbakhopper, jessica mullen, Funkcionalni_GYM
  • Home
  • New Patients
    • Request Appointment
    • New Patient Forms
    • Insurance
    • FAQs
    • Why SRVPT?
  • About Us
    • Our Staff
    • Contact Us
  • Services
    • Prenatal/Post-Partum Pilates
    • TeleREHAB
    • Return to Competition >
      • TRX
      • Dance
    • Post-Op
  • My Account
  • Careers
Live Chat Support ×

Connecting

You: ::content::
::agent_name:: ::content::
::content::
::content::