#core activation

Inner Thigh Strengthening

Body Works Sports Physiotherapy 604-983-6616 233 West 1st St #420 North Vancouver, BC V7M 1B3 http://www.body-works.ca

Do you love to run hike or play soccer? Try our simple strengthening exercise that will help you run stronger, show more control and avoid injury.

Hi this is Dana Ranahan from Body Works Sports Physiotherapy in North Vancouver and I'm here today to show you an exercise to work on strength around your hips and pelvis area.

One of the big things we have when we return to sports or running, soccer, various activities is an ability to control our pelvis on top of our leg. So when we stand on one leg, can we stay neutral and not lose control. Then we need to be able to kick our soccer ball, or to run, whatever it might be.

So the exercise we're going to do today is for your inner thigh and we're going to work on grabbing a piece of band and now I'm going to work on standing on one leg and trying to maintain my balance as I bring the band back and forth. Trying to keep control through the pelvis. Working through the full range and usually I add some core activation too. Breathing out, engage my core, breathe in, come back out, breathing out, engage my core, breathe in come back out. And you work on controlling this leg while this leg is moving and then switch to the other side.

Want a Stronger Core? Try Our 4 Point Kneeling Arm Weight Shift Exercise

Body Works Sports Physiotherapy 604-983-6616 233 West 1st St #420 North Vancouver, BC V7M 1B3 http://www.body-works.ca

Need a stronger core? Try our simple video. To determine if this is right for you, come on in for a physiotherapy assessment at our clinic. We are happy to help you get the best exercise program for your body.

In hands and knees position find a neutral spine so that your arms are underneath your shoulders so your hands land underneath your shoulders, knees are underneath your hips. We want to find a neutral spine position so that the upper back doesn’t get too saggy in through here. That you can kind of lift up between your shoulder blades like you’re going to push away. And then we want you to work on now alternating weight shift through the arms. So as you breathe out, think about keeping your spine and shoulders strong, your core comes on and then unweight one arm and try to maintain your spine neutral so it doesn’t twist. Good, breathe in, lower down, breathe out alternate sides. Keep the left shoulder strong now, lift the right hand. Good now try to keep the spine neutral as you do that repeating, probably 10 to 20 times until you start to get a bit tired.

Agility and Sports-Specific Exercises aid in the development of improved quickness and speed required for your return to sport. Every sport is different, so it is always best to seek the advice of your sports physiotherapist for the most effective and appropriate exercise prescription. Always precede agility exercises with a warm-up and flexibility program. All exercises should be performed with intensity and perfect body mechanics (i.e. upright posture, deep core activation, and biomechanical correction). Always allow for adequate recovery time between sessions. More information:

Gait Analysis

Balance Enhancement Exercises

Biomechanical Analysis

Stretching Exercises

Prehabilitation

#Agility #Posture #StretchingExercises #SportsInjuries #Prehabilitation #BiomechanicalAnalysis #CoreActivation #SportSpecificExercises

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