PDFThe work is in a concentric-eccentric pattern. The hip abductors and trunk side flexors shorten in concentric contraction as you raise your trunk, and pay out eccentrically as you reverse the movement with control. The muscles of the shoulder and the outer side of the lower leg also have to work strongly, mainly statically. This exercise helps to protect the hips. It is especially useful for promoting body balance in fit people who play one-sided sports like racket games which create twisting stresses in the trunk.
Position: Lie on your side, resting on the elbow and forearm of the underneath arm, upper arm alongside your body. Your legs should be straight, and your hips held well forwards.
Movement: Lift your hips upwards a little way, keeping your head in line with your body, back and knees straight. Hold for a count of two, then slowly lower.
Movement: Lift your hips upwards a little way, keeping your head in line with your body, back and knees straight. Hold for a count of two, then slowly lower.
Repetitions and frequency: 1-3 times at first, building up gradually to 10 repetitions, 1-2 times a day.
Note: Avoid pain in any part of the body. Breathe evenly, do not hold your breath. Preferably breathe in as you prepare for the movement, and then breathe out as you raise your hips. If the exercise is harder to do on one side than the other, do more repetitions on that side.
After injury: This is a late-stage exercise which is useful after injuries to the shoulder, trunk, hip, or the outer side of the thigh, knee or leg. It helps to correct limping caused by weakness in the hip abductor muscles.
Note: Avoid pain in any part of the body. Breathe evenly, do not hold your breath. Preferably breathe in as you prepare for the movement, and then breathe out as you raise your hips. If the exercise is harder to do on one side than the other, do more repetitions on that side.
After injury: This is a late-stage exercise which is useful after injuries to the shoulder, trunk, hip, or the outer side of the thigh, knee or leg. It helps to correct limping caused by weakness in the hip abductor muscles.
