Gluteu Mediu Roll-Ball
Roll away hip pain! This exercise targets and strengthens your gluteus medius for better stability and movement.
Muscle Groups
Primary
Secondary
Instructions
Roll Ball Gluteus Medius
Starting Position:
1. Stand with your feet shoulder-width apart.
2. Shift your weight onto your left leg.
3. Cross your right leg behind your left leg.
4. Keep your arms relaxed at your sides, or place your right hand on your hip for stability.
Movement:
1. While keeping your left leg steady, rotate your hips to your left side.
2. As you rotate, allow your right arm to move behind you, extending it for balance.
3. Hold the position briefly, feeling the stretch in your gluteus medius and hip area.
4. Slowly return to the starting position.
5. Repeat the movement for 10-15 repetitions on one side before switching to the other side, shifting your weight onto your right leg and crossing your left leg behind.
Tips:
- Maintain good posture throughout the exercise; keep your back straight and chest lifted.
- Breathe deeply and slowly as you perform the movement.
- If you're feeling off balance, you can practice near a wall for support.