This exercise is to help regain function of your gluteus medius muscle which is located within your buttocks. The gluteus medius muscle helps to properly rotate your thigh and move your leg away from your body. Many hip pathologies present with weakness in this muscle group.
Doing this simple exercise for a week can help to prepare you to properly perform more difficult functional exercises performed in standing.
- In side lying with your knees bent 35 degrees and ankles stacked.
- Place your top side hand on your pelvis and log roll forward ¼ turn.
- Maintain this position throughout the exercise (do not roll backwards).
- Keeping the ankles together open the knees (like a clam shell).
- The movement should be isolated to the hip joint and the effort should be felt in the glut region.