Unwind Myotherapy: General Core and Hip Strengthening Routine
This is a general routine for your core and hip muscles. This routine has helped myself and many of my clients. If you have a specific injury or issue, I recommend speaking to a qualified professional first, such as myself or my colleague Gary from GDK Exercise Therapy. - Clare Sullivan
Perform the exercises slowly, concentrating on your form.
These exercises should never cause you any pain other than muscle fatigue. If they do, stop the exercise and speak to a trained professional about what would be better for you.
The best time to exercise is when you are warm, for example, after a brisk walk around the block.
After exercise is the perfect time to have a stretch. There's plenty of stretches on our website.
I'd like to say thank you and credit www.sportsinjuryclinic.net for the images and steps in this post.
Start off small- do one set of 12 repetitions of each exercise (on each leg if applicable). You can then build up to 2-3 sets of 15-20 repetitions.
- The Squat (click image for video)
Stand with your feet shoulder width apart and toes pointing straight forwards.
Keep the back straight as you initiate movement at your hips.
Push your buttocks out behind you and bend your knees.
Do not let your knees move in front of your toes.
Do not squat deeper than a 90 degree (right angle) at the knee.
Start with shallow squats and increase gradually.
Return to the starting position.
Variations and progressions:
Use a dumbbell in each hand.
Use a barbell over the shoulders.
- The Lunge: (click image for video)
Step forwards with one foot in a long stride.
Make sure your feet are in line and pointing straight forwards.
Keep your back upright as you slowly bend and lower the back knee towards the floor, raising the heel off the floor.
At the same time bend the front knee, making sure it doesn't go past your toes.
Don't let the back knee touch the floor before returning to the starting position.
Variations and progressions:
Use a dumbbell in each hand.
Use a barbell over the shoulders.
Walking lunges - after completing one lunge as above, swing the back leg forwards so that it becomes the front leg and repeat.
- The Single Leg Mini Squat: (click image for video)
Stand on one leg with the other knee bent.
Use a wall or banister to help keep your balance.
Bend the standing leg and push your buttocks out behind you.
Start with only a small movement.
Make sure your hips stay level, don't let one drop down.
Don't allow your knee to move forwards past your toes.
Variations and progressions:
Rest the non-standing leg on a bench or chair behind you.
- The Bridge: (click image for video)
Lay on the floor on your back.
Bend your knees and place your feet flat on the floor, halfway towards your buttocks.
Lift the hips and thighs off the floor to form a straight line between your knees and shoulders.
Variations and progressions:
Perform with only one foot on the floor.
Lift the other foot off the floor and straighten the knee so the foot points diagonally to the ceiling.
- Hip Extension: (click image for video)
Position yourself on your hands and knees.
Lift one leg off the floor.
Keep the knee bent as you extend the hip, so that the thigh moves up level with your back and the foot is above head level.
Try to keep the back and pelvis level and still.
Slowly return back to the starting position.
- The Clam: (click image for video)
Lay on your side with the knees bent and so the feet are in a line with your back
Lift the top knee away from the bottom knee, keeping the feet in contact
Make sure your pelvis and lower back stay still
Return to the starting position
- The Swimming Exercise: (click image for video)
Lying on your front, position your arms on the floor above your head.
Have the forehead resting on a towel and pull in the belly button.
Take a deep breath in and then as you exhale, raise one leg and the opposite arm just off the floor.
Hold for a few seconds before slowly returning to the floor and repeating with the other leg and arm.
Aim to perform 2-3 sets of 10 repetitions.
- The Plank:
Lay on your front and place your forearms and palms flat on the floor
Lift your chest, stomach and legs off the floor and maintain your balance between your forearms and toes
Keep a straight line from your shoulders, across your back to your feet
Hold for up to 60 seconds - it’s not as easy as it looks! To make the plank easier balance on your forearms and knees (with feet raised)