Hi everyone in this video I am going to show you a great exercise for strengthening the hip, core, hamstrings and back muscles.

This exercise is very effective for recovery after various hip and knee injuries. It is also helpful for patellar tendonitis, patellar tendinosis, Chondromalacia patella, patellofemoral pain and post surgical or post injury knee pain.

This hip and core strengthening exercise helps strengthen hamstrings, hip and core muscles.

Using a gym ball really makes this exercise more challenging, so you should make sure you are able to do the exercise without the ball first.

Tweetables:

The Importance of Hip and Core Strength  [Click To Tweet]
Hip and Core Strengthening Exercises [Click To Tweet]
Hip and Core Strengthening Exercise to Strengthen Hamstrings, Hip and Core Muscles  [Click To Tweet]

Transcript: 

Hey guys, this is Manu Kalia, physical therapist and Ayurveda herbalist. So today I want to show you guys another hip, glute, hamstring, and core strengthening exercise. So we’re going to use a TheraBand for resistance and you could do this on the floor; doesn’t work as well on the bed unless the bed is a bit firm.

So I’m going to be bridging, so basic bridges basically where you’re lifting your butt up off of the mat. So we’re going to use a TheraBand to make it a little bit more challenging. I’m going to tie this around. It’s a resistance band. I’m going to tie it around my knees or just above the knees. I’m going to put it right here. So now what I do is, before I initiate the bridging, before I lift up, I kick in my glutes first always. I pull the band apart so I’m kicking a lot of my glutemedius. These are important muscles for walking, stabilizing the pelvis. Very important, a lot of these muscles, for runners, for athletes, and I think they’re neglected by a lot of people. People focus more on their quads, hamstrings and other groups and they won’t focus on the core as well as these muscles, a lot of these hip muscles. So hold the band apart, squeeze the butt muscles, and then I’m going to lift up and you hold that position, and you can kick in your abdominals too.

So the key is you have to really make sure you’re pulling in your butt muscles, you’re tightening up your glutes, and making sure the pelvis stays nice and level. So if it’s weak, it can start to drop down. So you really want to kick in your abdominals and your glutes and keep pulling that band apart. That’ll really fire up these guys here. Very safe and effective exercise. Great for people who are having a hard time with doing weightbearing exercises. If you have knee problems or different things, you can’t do a lot of standing, squatting and those kind of things, this can be quite effective.

So as a progression of this exercise, I’ll show you how to do something with a ball. So we’ll use the same band and we’ll do the bridging on the ball this time. So, same position essentially, and I’ve done some of this in the past. So I’m going to put this band, again, through here. Now, principle is still the same, it’s just the surface is unstable. So the ball is moving and it’s a lot more challenging. So build up your base with the other exercise first, then you progress to something like this. So I do the same thing, I kick the band apart, squeeze my glutes, and I lift up and really pull that apart. Make sure these guys are really on though, your abdominals are on and you’re really holding that position. You got to really kick in those glutes. Don’t let the pelvis drop to one side or the other. You want to be nice and stable and strong. Again, as I said, very, very effective, much more challenging than the other version. So they both work really well, and I hope you enjoyed these exercises.

If you have any questions, make sure you leave a comment. Thanks.