![]() ![]() ![]() Step 3ĭownward Phase: Gently inhale and slowly return your raised leg to your starting position in a controlled manner. Continue raising the leg until the hips begin to tilt upwards or until your feel tension develop in your low back or oblique muscles. The hips should remain vertical to the floor and the knee of the raised leg should point straight away from you (do not rotate upward towards the ceiling or downward towards the floor). Upward Phase: Exhale and gently raise the upper leg off the lower leg while keeping the knee extended and the foot in a neutral position (avoid flexion and extension). Your head should be aligned with your spine. Avoid crunching at your low back or rotating your body open towards the ceiling. Elevate the top leg towards the ceiling and back wall simultaneously. ![]() Your hips and shoulder should be aligned vertically to the floor. Side Lying Hip Abduction - Side Lying Hip Abduction HOW: Begin on your side with your leg on top straightened out. Hold your feet together in neutral position (at 90 degrees to your shinbone) and your lower arm bent and positioned under your head for support, while the upper arm rests upon your upper hip. © by the National Athletic Trainers' Association, Inc.Starting Position: Lie on your side on a mat/floor with your legs extended straight away from your body. Giphart et al 2012 showed that when this exercise was performed in external rotation it was very effective at recruiting piriformis, an important external rotator of the hip. The SHA-anterior rolling may be an effective exercise for increasing activation of the gluteus medius and gluteus maximus while decreasing activation of the tensor fasciae latae in participants with gluteus medius weakness.Įxercise muscles recovery of function surface electromyography. The SHA-neutral showed less tensor fasciae latae activation than the SHA-posterior rolling (P <. The SHA-anterior rolling produced less tensor fasciae latae activation than the SHA-neutral (P <. The SHA-neutral demonstrated greater gluteus medius and gluteus maximus activation than the SHA-posterior rolling (P <. 001, respectively) and SHA-posterior rolling (P <. The SHA-anterior rolling showed greater gluteus medius and gluteus maximus activation than the SHA-neutral (P =. One-way repeated-measures analysis of variance was calculated to assess the statistical significance of the muscle activity. Surface electromyography was used to measure hip-abductor activity. Three types of SHA were performed: frontal-plane SHA in neutral position (SHA-neutral), frontal-plane SHA in anterior log-rolling position (SHA-anterior rolling), and frontal-plane SHA in posterior log-rolling position (SHA-posterior rolling). This is a side-lying hip abduction exercise which is a lower level way of strengthening your gluteus medias on the side of your hip here, which is important to have strengthened that muscle for. ![]() Twenty-one participants with gluteus medius weakness. To determine the effects of log-rolling positions on gluteus medius, gluteus maximus, and tensor fasciae latae activity during SHA in participants with gluteus medius weakness. Log-rolling positions may affect hip-abductor activity during SHA. (VIDEO) Hip abduction: side lying with bent knee side lying with the head supported, hips and knees slightly bent maintain a neutral spine and pelvis. However, activation of synergistic muscles that are not targeted should be considered when prescribing side-lying hip-abduction (SHA) exercises. Keep your feet together and lift your top leg up so that your knees are separated. Weakness of the gluteus medius and gluteus maximus is associated with a variety of musculoskeletal disorders. ![]()
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