hey everybody it's doctor Jo, and today I'm going to show you my top 7 moderate
pelvic stabilization exercises. so let's get started.
So these moderate exercises, or some people call them
intermediate, you know not the beginning ones not the end ones, the ones in the
middle, these are for stabilizing the pelvis. so it's something like maybe have
had an SI joint dysfunction, and you were out of alignment. you've got yourself
back in alignment. you want to stabilize the pelvis to get it strong again. so
that's what these are for. I do have a basic video so if you're not quite ready
for the moderate or the intermediate go ahead and check those out. and if you
haven't already make sure and click on the subscribe button. so some of these
exercises are just going to be a step above some of the basic ones. so we
started off in the basic with a simple bridge, so now we're going to do a single
leg bridge. so once you've mastered that just regular bridge, you're going to go
into a single leg. what's important with a single leg bridge is try to keep your
pelvis or your hips level. if you feel like you're dropping the side with the
leg up, you're not quite ready for the single leg yet. so what I mean is I'm
going to just bring one leg up and go into the bridge. now mine are pretty
level here. if they were weak, probably what would happen would be this if you
feel like this is happening and it's not level you're not ready for those single
leg bridges yet. so it's the same concept
where you want to kind of go up one segment at a time. you don't have to stop
at each segment, but you want to make it a smooth up and a smooth nice and slow
coming back down. you can put your leg all the way up. you can just bend it up a
little bit. I like to kind of have it straight out just to get it out of the
way. so you're coming up little, pause at the top, and then nice and slow coming
back down. you can place your hands on the floor if you need to, but you don't
have to. so just coming up and then nice and slow coming back down. so you can
start off with just about 10 of those do each side because when you're trying to
stabilize something you want to work both sides, even if just one side is the
painful side, and then you can work your way up from there. so the next one is
going to be kind of progressing the clamshell. so with the clamshell
exercises the biggest thing that you want to do, I'm gonna prop up now for the
moderate ones if you are uncomfortable like this make sure you lie down, support
your head. you don't want to get something else hurting because you're
supporting yourself in a bad way, but you want to keep your hips perpendicular to
the floor. so they're not going to roll back, they're gonna stay up this way. so
if you feel like they're rolling back, you're probably not ready for them yet. so
it's just like the regular clamshell except this time instead of your feet
being on the floor, you're gonna bring them up into this position. they're still
kind of staying together, but you're keeping your feet up. now if you want to hold
onto your hip here to make it a little bit easier to know if you're rolling, you
can. you can just put it down this way as well, and then you're just gonna lift
that knee up and nice and slow coming back down. so by lifting your feet up off
the floor, it makes it a little bit harder to stabilize. it makes you have to
work a little bit harder, but still try not and roll back. so if you feel like
you're rolling back, again you're probably not ready for this one quite
yet. so again I would just start off with maybe 10 of these, then flip and do the
other side, and then once those become easy, you can kind of work up from there. so
then the next one is going to be a side plank with a leg lift. so again we're
just kind of progressing these exercises. so when you're doing a side plank, you
want to try and get your whole body in a straight line. so you don't want to be
sagging down, you don't want to be up, you don't want your bottom to be sticking
out. make sure that elbow is kind of in alignment with that shoulder, so you can
keep that shoulder stabilized and not injure that as well. so you're just going
to come up. kind of you can put your hand on your hip if you want to make sure
you're in a straight line here, and then you're just going to lift your leg a
little bit off of the other one. just a little pause 2 to 3 seconds, and then
come back down. if you feel like you're starting to sag your hips down like that,
again you're not quite ready for it. but just up, it doesn't have to be a high
kick, and then just nice and slow coming back down. so again you might just wanna
start off with 5 on a side and then if that becomes easy, you can do
10-15, and if all that's easy, then you can bump up to the next one. so now we're
just going to stay on our side, but we're going to do that fire hydrant motion, but
in side lying instead of on quadruped this time. so still kind of keeping that
elbow up underneath there. you can go ahead and straighten out your legs. you
can bend that bottom one if you want to wherever it's most comfortable, but the
top leg now you're going to bend it up to where your hip is almost in a 90
degree position, and that your knee is almost in a 90 degree position. so just
up and down like that, keeping it like this and then you're just gonna open up
like that. so it's that fire hydrant when you see a dog going up to a fire hydrant
kind of thing, and just opening up that hip.but you can see my legs starting to
drop down just a little bit this way. try and keep that knee up if you can. so
you're really getting that movement at the hip, but it's not rolling back. again
I'm trying to keep my hips perpendicular to the floor, and I'm just opening up and
then coming back down. so again just starting off with 10 to 15 of those and
then working your way up from there. so the next ones are gonna be standing up.
so the next exercises is gonna be sidestepping with a resistive band. so
this time you just want to take the band, and put it right around your ankle. so
down by your feet. before you get started you want to make sure and kind of get
your pelvis in a neutral position, or set your pelvis so a lot of times the
easiest way to do that is squeeze your booty muscles in, and that kind of sets
everything. so you want to try and hold that the whole time you're doing that
and that's gonna help stay and stabilize that pelvis. so keep your legs straight
this is just kind of a side stepping motion. and so you're gonna step out kind
of make a big step and really gently bring your other leg back in. so don't
let it fly back in, you're just doing sidestep, sidestep, sidestep, sidestep. so
you can go ten steps one way ten steps back. if you don't have a lot of room you
can just do one step this way one step back, but you want to keep your legs
straight with this one. you want to set the pelvis, keep it in a good neutral
position. so you have to think about a lot while you're doing it, but really try
and activate those muscles together. engage them together, and that's what's
gonna make it stronger. so the last two are going to be on a step. so the next
exercise is going to be a hip hike. you need a step for this. it doesn't have to
be this tall, and make sure you have a railing or something to hold on to or
somebody there with you if you're doing it for the first time because you might
feel a little unstable while you're doing it. so for the hip hike, you want to
get to the edge of the step where one foot it's hanging off and the other
one's on there. so it's kind of just how it sounds, you're going to hike the hip
that's off of the edge. so what you want to do is not necessarily bend your knee
and go up and down because that's more like a squat on the step. you want to
drop that hip, whoa whoa don't do that. you want to drop your hip and then come
back up. so you're hiking it and you can see that it takes some balance. so if you
need something to hold on to, definitely hold on to it, but see how I'm dropping
my hip and coming up? it's not really using the other leg, it's hip hiking
going up and down. the movement is here. you can see if I put my hands here that
that's where the movement is. so again this is working a lot because if you
feel unsteady and if you're not holding on something, a whole a lot of muscles are
gonna be working. so make sure that you just start off with five or so, do both
sides, turn around. if you need to do the hip hike on the other side and then get
both sides in there and then progress as you need to. but again it's tougher than
it looks. so I wouldn't try it the first time not holding on because you could
see that there was a lot of balance stuff going along with that. so then the last
one it's just going to be hip circles but having it off the edge. now usually
when I have you doing exercises, I tell you to pull up your toes so that helps
lock out all the muscles. for these hip circles ,you want to point your toes
downwards. so you're going to point them down and you're gonna make the hip
circle as big as you comfortably can. so again if you need to hold
something, hold on to it, but really the movement should be at the hips, so you're
not kicking out and going out like that your hips and that pelvis has stabilized
and you're moving those hip muscles to get that circle. so pointing the toes,
going out and around, as much as you comfortably can, and then you can do ten
one way and then reverse that circle and do ten the other way, and then turn
around and do the other side as well. so there you have it. those are my top seven
moderate pelvic stabilization exercises. if you'd like help support my
channel, my sure and click on the link up here, and don't forget to subscribe by
clicking down here. and remember be safe (don't fall off that step), have fun, and I
hope you feel better soon.