Hip Power at the Pilates Studio in Hadley: Part III Strengthening the Gluteus Medius with an elevated hip

We have talked about what to do before a Pilates side lying series when a person has an anterior tilted pelvis, and we have talked talked strategy in the case of a posterior tilted pelvis. (Check out the picture below for reference)

In this post, I want to address how to prepare for a side series when a person has an elevated hip. 

First of all, as we address asymmetry in the body, let’s remember that our bodies are not symmetrical.  For instance the liver is much larger than the stomach, the heart is on the left side, we have a larger right lung, and only one bladder.  These asymmetries exist in the body’s visceral and parietal cavities, yet often we demand that our Myofascial and Skeletal system be symmetrical. I recently read a statement by Tom Myers who was referring to symmetry in the body. He stated, 

"Often what I am going for in my clients who are unbalanced is not visual symmetry but a good functional marriage between their left and right sides."

When I am working with a client for the first time, and I am relaying information from the assessment, I always start with the same statement.  I say, “I have spent many hours in courses where I have learned about the perfectly symmetrical body.  However, in all of my years of practice I have yet to see a perfectly symmetrical body.”  Why not?  Well because we are not symmetrical beings.  Aside from the organs, we have dominant hands, which affect musculature and spine rotation.  Thus with the exercises below symmetry is not the goal we are looking for balanced strength and function.  If an asymmetry exists in the body the goal is not to “fix” the asymmetry.  The goal is to help the body to find efficiency in movement. 

When a hip is elevated there can sometimes be a lack of efficient movement because certain muscles are locking the pelvis in a position in which movement can’t be accessed.  The following exercises may not drop the elevated hip, but they are the first step towards release in the locking muscles.

In the following series we are working with the assumption that the right hip is elevated.  If you assess yourself and find that your left hip is elevated simply switch all the Right’s for Left’s!

If your Right hip is elevated before your hip series you should first:

1.     Stretch your right inner thigh.  When the right hip is elevated then the right inner thigh is locked short (a concept that I learned from Tom Myers) Thus, stretching the right inner thigh will help to release the pelvis.  In the photo the pilates ladder barrel is being used, however any table top, counter, couch can be used to do this stretch.  I have received feedback from people that bathroom counters are the best for this stretch as well as the next one.

2.     Stretch your left hip – It is also true that when the right hip is higher that the left hip also tends to be locked short.  Bathroom counters are also great for this stretch

3.     Strengthen your left inner thigh – once the locked hips and inner thighs are released then it is time to strengthen the opposites.  So first we must strengthen the left inner thigh.  This is a picture of simple sidelying leg lifts with the inner thigh of the left leg

4.     Strengthen the right hip  - simple leg lifts can do this nicely.  

After doing this series stand up and take a walk around the room.  Notice if your pelvis feels or looks any differently.   Now try the videos below.  They were posted previously, but they are good ones!

Katrina Hawley C.M.A, R.S.M.E.

Co-owner The Pilates Studio

Don’t forget to sign up for our email list in the upper right corner, when you sign up you’ll get access to The Pilates Studio’s free e-book “12 easy ways to Relieve morning Aches and Pains”