• Pelvic Stability Drill

Pelvic Stability Drill

“This is an exercise I developed for athletes - particularly footballers, but anyone can try it. In fact I would recommend it to runners too. As an older runner (46 years old) this exercise has kept me going when any time about now my joints should be starting to show the signs of 35 years of running. This exercise strengthens the para-spinal muscles (muscles around your spine) and gives you strength in activities, which require lateral sideways motion. It is also great for the gluteal (buttock) muscles and quads (thigh). It takes practice but is well worth mastering”.

Instructions:

1. Stand upright with your hands across your chest. Balance on one leg and slightly flex (bend) the knee of the supporting leg. Raise the other leg to horizontal, with the knee flexed to 90°. Keep the pelvis and the knee of the standing leg facing forwards.
2. Whilst maintaining balance slowly abduct (turn outwards) the raised, flexed leg as far as you can without rotating the pelvis from it’s forward facing position. Then slowly rotate the leg back to facing forwards.
3. Whilst maintaining balance extend (straighten) the knee of the raised leg. Once fully extended hold for 3 seconds and then lower to the ground.
4. Repeat with the other leg.

Repetitions: Repeat 5 x each side.

Clifton showed this exercise to Michael Owen when he was at Newcastle United and uses it has a diagnostic tool during functional muscle testing.

“If you are unsteady during this exercise and can’t abduct (rotate) the leg outwards and then extend it out horizontally (the ball kick simulation), you may be at risk of injuring the knee and lower back during lateral sport (football, tennis etc)."

To book and appointmemt and learn more about Clifton Bradeley and how he can help you click here.