Side of the Hip Muscle
Push into wall – for left hip muscle (yes, you are pushing your right knee into the wall to strengthen your left hip.)
Stand with your bent right knee and foot against the wall. Your right hip is a couple of inches away from the wall.
· Push your right knee into the wall, using your left (opposite) hip muscle. With your left leg, you will feel as though you are straightening it, turning it outward and pushing into the wall. Keep your left knee over your left foot.
· You can put your left hand on your left hip, over the hip (gluteus medius) muscle so that you can feel it work.
· Brace your trunk by keeping your lumbar spine neutral, and pulling your belly button in. (Yes, this goes with almost all the low back exercises.)
Yes, this exercise is difficult at first. You will feel as though you are using your hip muscles on both sides.
This exercise is subtle, you don't move anything very far. Hold 3-10 seconds, repeat 3-10 times, 1-2 times per day.
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