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Pelvic Stabilization

You are here: Home / Nutrition & Exercise / Pelvic Stabilization

February 6, 2019

Clams

  • Lie on side with both knees bent.
  • Ensure top hip is pointing straight up towards ceiling.
  • Keep heels together.
  • Tighten through deep abdominals and squeeze buttocks together.
  • Slowly lift top knee way from bottom (only as high as the width of your fist).
  • Hold ____secs, Repeat____x.

Clam Lift-Off

  • Assume position as above.
  • Lift top foot away from bottom foot.
  • Keep leg in line with floor.
  • Hold ____secs, Perform____ repetitions.

Extended Leg Lift-Off

  • Assume position as above.
  • Extend top knee and point foot towards ceiling.
  • Do not let top hip rotate forward or backwards.
  • Hold ____ secs, Perform____ repetitions.

Plies

  • Stand with heels together at a 45 degree angle.
  • Tighten through deep abdominals and buttocks.
  • Slowly bend through knees, making sure knees are tracking over 2nd toes.
  • Hold ____secs, Repeat ____X.

Single Leg Dips

  • Stand with weight equally distributed over both feet.
  • Feet should be shoulder width apart.
  • Knee caps pointing straight ahead.
  • Tighten through deep abdominals and squeeze buttocks.
  • Shift weight to one foot and lift the other foot by bending at hip and knee.
  • While standing on one leg, make sure pelvis remains level.
  • Do not shift through trunk or let knee turn in.
  • Place ball against wall and R hip.
  • Slowly bend through R knee keeping pelvis level.
  • Make sure knee is tracking over 2nd toe and not pushing past foot.
  • Hold ____secs, Repeat____x.

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