Gotta Get Me Some Hip Power at The Pilates Studio

Power in the hips is in the Gluteus Medius!!!!

 In my practice, I have found a magic trick…It’s not really a magic trick, but it addresses a common place of weakness that can often assist in pain relief.  It is strengthening the gluteus medius and creating a myofascial relationship between the upper and lower body through the side of the hips.  We often think of core strength and creating balance between the front and the back of the body, but what about balance from one side of the body to the other?  OR Tom Myers would say, what about balance between the outside of the body and the deep inside of the body?

The Glute Medius is one of many muscles on the side of the hips.  The two videos in this post share two series of exercises that strengthen the glute medius and its myofascial connections, which can aid in the stability of the sacroiliac joint and the alignment of the knee joint.  The first video is a straightforward series without the use of small pilates apparatus.  Some of the exercises are performed in the easiest position for side-lying exercises and some of them are done in a more advanced position.  

Here are a few tips to think about when watching the video

• Axial elongation is part of core control (Thanks Polestar Pilates) When you are engaging your belly muscles you are also striving to lengthen your body.  The magnet image spoken of in previous posts can certainly apply to this one too!
•     When you are lying on your side the bottom of your body is as important as the top!  On your side the bottom of your waist is activated.  Every year when my 8am college class is side-lying, I say, "We are not napping here!  Our entire body is active!" (Don't worry I say it nicely.)
•      The hips do get tired during this series.  If you feel like they are so tired that your body is trying to recruit other muscles then its time to take a break.    You may feel a burn!  You may feel a lot of burn, but if you feel like the burn is causing you to lose stability in the hip: Hit the pause button!
•      In the second video I threw in the magic circle for fun.  If you don’t have one you can get plenty of benefit from the work without the circle. 

I accidentally gave the computer camera a dirty look when recording the video oops!!!!  Technology brings out and captures interesting emotions. :)

Let us know what you think!  Getting strength in these side-lying myofascial connections will prevent many injuries and relieve pain.  keep an eye out for our next post that will explain how to use these exercises prescriptively for rehabilitative purposes.

Katrina Hawley, C.M.A,