hey everybody it's Doctor Jo and today
I'm going to show you my top 7 advanced
pelvic stabilization exercises so let's
get started.
so these
pelvic stabilization exercises are if
you have an alignment issue or if you
fixed that alignment issue and you're
trying to stabilize your pelvis now. so
like si-joint, leg length discrepancies,
things like that. this will just
stabilize that area.. so this is the
advanced. I also have a moderate and a
beginner, so you might not quite be ready
for this check the other ones out first
and then you can move on to this one. and
if you haven't already make sure and
click the subscribe button down there. so
a lot of these are still going to be
progressions of the other things we've
been doing, so we're going to jump into
the third level of a clamshell. so we've
been doing all the clamshell stuff
that's all very similar where you want
those hips perpendicular to the floor.
you don't want to roll them out. typical
clamshell, you don't want to be rolling
like that, you want to be up and down
like that. so for the level 3, the bottom
leg is going to go straight and you're
going to keep that foot kind of up in
the air on top of that leg like you
would for the level 2. and so still
keeping the the hips and the pelvis in
alignment here, now you're gonna have
more of a motion. so you're gonna come
all the way down to the floor and then
come all the way up just enough to where
you're not rolling those hips back. so
this just gets more of a range more of
the muscles exercising within that range
that's what makes it harder. it might not
feel harder in the beginning, but you're
gonna work those muscles a lot more
those muscles, those muscles a lot more
because you're getting a bigger range
with these. so again I would just start
off with five to ten flip and do both
sides. make sure you're exercising both
sides to strengthen them equally and
then go from there. so then the next one
you're gonna kind of come up into a side
plank, but now you're gonna be on your
knee with your arm kind of out like this.
so the leg on top is gonna be straight
out and now you're gonna come up. make
sure you're still kind of in alignment.
put your knees down and you're just
gonna lift
your leg up and slowly come back down. so
trying to keep that leg straight. if you
want to do like I normally have you do
kind of lead with that heel you can, but
again you want all of your hips to be in
that perpendicular kind of motion. so
just coming up and down like that. make
sure you're not stressing out your
shoulder. if you need to turn your hand
this way you can, but if it's too much on
your shoulder then you're probably not
ready for this one quite yet. so then
we're going to go into a full side plank,
but now instead up on our elbow we're
gonna be up on our hand. so again this is
a lot of pressure on your shoulder, so if
you have shoulder issues or if it feels
a little painful on your shoulder then
don't do this one. you can do the other
ones. so same kind of concept with the
whole side plank, you want to be in a
straight line this way and this way. so
you don't want your hips dropping down,
you don't want to be up high, you want to
just be right here holding that plank.
and then once you hold that plank you're
gonna lift that leg up just a little bit.
so just a little hold little pause, and
then come back down. so again this is
kind of a lot, so you might only want to
start with five of these because if you
you can probably see shaking a little
bit, I have a little bit of shoulder
issues, so I can feel the extra pressure
there it's not painful, but I can
definitely feel it in my shoulders as
well as in my hips and pelvis, so make
sure you be careful with that and don't
injure something else while you're
trying to strengthen something else. okay
so now you're gonna do the same kind of
thing that side plank, but now you're
gonna drop your hips up and down. so
instead of lifting the leg, you're
actually going to go up and down with
your hips. so you're gonna come back up
in that plank. get that good straight
line, and now you're just dropping down
and coming up. so it's almost like a push
up with your hips. so just dropping down.
you don't have to go all the way down,
but you want to try to come all the way
up where you're even again. so just a
little drop and then come back up. so
again you can tell it's tiring, I'm
breathing a little bit heavily while I'm
talking, but so just start
with 5, switch to the other side, do five
on that side, and then you can just add
one or two each time as it becomes
easier. so what was I gonna do next? oh
yeah I'm gonna use a Swiss ball or a
therapy ball or stability ball. so we're
still gonna do this time
side plank position, but now we're using
the ball in between the legs, and this
makes it really hard, really unstable, so
again if the other ones are too hard,
you're probably not quite ready for this.
you might see me stumble around a little
bit, but I'm just gonna show you a couple.
but again this is a pretty tough one, so
you're gonna put the Swiss ball down at
your kind of your ankles, down at your
feet. so you're just one's on top one's on
the bottom. you're just gonna be on your
elbow again for this plank, so make sure
that elbow and shoulder are pretty much
in alignment there. if you need this hand
you can use it. eventually you just want
to put your hand on your hip but the
first couple times you come up, you might
want to have your hand here just to see
what it feels like. and then once you get
into this position you're just going to
drop that hip down
and come back up. so you can see that my
top foot's rolling a lot, but this really
works that whole pelvic area to
stabilize those muscles to make them all
work together so it can get stronger. so
with these again you might could only do
five, roll over do five on the other side.
if you can only do three, that's okay
just maybe even two. two on one side and
two on the other, but make sure that
you're getting in a good safe
environment when you're doing this
because you might roll around a little
bit you might fall off the first couple
times you try it.
Boing! so the next one is going to be
back in quadruped, and I'm using a
stability disc. if you don't have a disc,
you can just roll up like a thick towel
a beach towel or something. you don't
have to have the disc it just makes a
little more unstable. if you have a half
foam roll that works okay too.
but what you're going to do is you're
gonna get on all fours in that
quadruped position, but you're gonna put
the disc under the knee that's gonna
stay down. if you put your toes down on
that side
more, you can see it's pretty stable a
little bit unstable, but if you pick your
toes up, it makes it really unstable
because that disk is gonna wobble around
a little bit. so get in that position if
you want to start first again with the
toes down you might want to start that
way, but toes up to make it harder and
you're just going to go into an
extension and then come back in. so just
kind of kicking out really trying to
control everything, and some people want
to bring their knee back down each time.
you can if you need to, but you're gonna
get more strengthening with those
stabilizer muscles if you keep that knee
off the floor the whole time.
so again just starting off with 10 of
these, switch sides.
I'll show you on this side so you can
see it. toes if you need to do the kick,
no toes if you want it to be a little
bit harder. if you happen to have a
stability disc how much air in it also
makes a difference, so you can put a
little more air in or a little less air
in it to make it easier or harder for
you. so the last exercise is going to be
a single leg squat. a lot of times in the
past I've shown you a single leg squat
with your leg kind of going back as a
rudder. for this one you're gonna bring
your leg forward almost like you're
reaching for something but all the same
concepts and ideas for a regular squat
where you really want to try and keep
your knee behind your toes. a lot of
times with a single leg squat it gets
pretty close, you just don't want to go
far over your toes. so that's a little
bit, that's okay but you really want to
keep it as far back as possible, and the
best way to do that is to stick your
booty back when you're squatting down. so
for this one putting your foot out in
front of you, and some people kind of
like the clasp of their hands in front
of them, some people like to use their
hands in front of them, whichever is more
comfortable for you. if you want to hold
on to something to start off with make
sure you do that so you're safe, but put
out in front of you and then you're
almost like you're reaching for
something like I'm pushing that foot out
as I go, but still trying to keep that
knee behind the toes, sticking that booty back a little bit and going up and
down. so you see I'm not going very far.
you don't have to go the far the first
couple times you do. I'll I'll try and do
some on this side so you can see. so
squatting down bringing that foot out
going like that. so that one went a
little bit over and you stick my booty
back a little bit more just like that,
but trying to keep the balance as well.
the balance is going to help with those
stabilizer muscles and then the squat
component those strengthening
strengthening the bigger muscles as well.
so again just starting off with five on
each side. make sure you're safe while
you're doing it. if you need someone
there to kind of, you know, support you or
hold on to you that's fine. and then
eventually move your way up from there.
so those were my top seven advanced
pelvic stabilization exercises. if you'd
like to help support my channel, make
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 over) have fun, and I hope you feel
better soon.