Hi everyone in this video I am going to show you a high level exercise for strengthening the hip, core, leg and back muscles.
This exercise is very effective for recovery after various ankle, knee and hip injuries.
It is helpful for ankle sprains, ankle instability, patellar tendonitis, patellar tendinosis, Chondromalacia patella, patello femoral pain, etc.
This hip, leg and core strengthening exercise helps strengthen various muscles throughout the chain. Improving strength, coordination, balance and proprioception.
This a high level exercise which requires strength and motor control to perform it correctly.
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Hey guys, this is Manu Kalia, physical therapist and Ayurveda herbalist. So I’m going to show you guys a dynamic strengthening exercise for your ankle, your whole leg, your hip muscles, and even trunk muscles. It involves various muscle groups. It’s also a coordination and motor control exercise too, bit of a higher-level exercise.
So I’m going to use this resistance band for it and it’s tied in a knot through here. Best to find a surface, as an anchor maybe the leg on a table or a couch or anything that’s stable. So I’m going to loop this around through here and we’re going to go…here we go. So what I’m going to do is the weightbearing leg is going to be my right leg, my front leg. So I’ve got my weight through this leg, the leg I’m trying to strengthen and train, in this position. The back leg, now, if I want to put more weight on this leg, make it more challenging, I have barely any weight on my back leg, so I’m on my tiptoes. But if it’s too hard for you in the beginning, go ahead and put more weight in the back leg.
The other key thing you want to keep in mind is you want to hinge at the hip, so my back stays nice and straight in that position. I hinge in my hip and I sit back a little bit. Now while I’m in that position, I’m going to get the resistance band, I’m going to hold it here, bring the band out more so the lever arm is longer, so it’s much more challenging. So we’re going to start here and I’m going to work at going out.
So now, remember, I’m not twisting necessarily on my low back. This I want to keep nice and stable. My hip where I’m hinging and I’m flexing at my hip, this is the point where I’m doing a lot of rotation through here. My hip muscles are on. So now I’m going to work at getting out up here, come back in, rotating out here, come back in, rotating out here, come back in. So there’s a lot of weight on this leg. So ankle problems, stability issues, knee-related issues, quad strengthening, glute stuff, it’s very effective for that.
Just to give a front view of how you’d be in that position. From this angle, you are going to be right here, I’m holding on to this, this way, elbows out, a little bit of weight through here, and I’m doing rotation right here. Now, twisting at my low back, this is the fulcrum, this is the hinge point, right here. This is what I’m doing. But to make it more challenging, what you can do is you can turn and look in the direction you’re going. That makes it much more challenging, coordination exercise also. So it really kicks in a lot of the muscles through here, your trunk muscles, your low back muscles, your arm muscles, everybody’s working. So, great exercise. Really make sure your alignment is correct, that’s key, so that way you really target those muscles and you don’t put excessive stress on your low back and other muscles groups.
So if you have any questions, leave a comment. Thanks.