hip

REVOREHAB - Vol. 13 Hip Rehab

The Copenhagen exercise has been shown to significantly increase eccentric adductor strength as part of a successful injury prevention program. 

BEWARE: This is a high-level groin strength exercise that requires sufficient lateral trunk and groin strength to complete safely and effectively. 

Aim to master some simple groin exercises in stable positions and lateral plank variations on a mat prior to trying these exercises as part of the Copenhagen series to ensure sufficient technique.

Exercise A: Involves an isometric (static) hold with the top leg whilst raising the bottom leg under control

 

Exercise B: Involves the eccentric component on the top leg only by moving the hips and pelvis up and down throughout a comfortable and controlled arc of movement

 

Exercise C: Involves a combination of A & B.  This variation aims to lift the pelvis up first then bring the bottom leg up and squeeze under tension.  Lower the bottom leg down then pelvis down. 

REVOREHAB - Vol. 5 Crab Walk

Crab walks target Gluteus Maximus and Minimus and are important for hip and knee function. 

1 - Place a resistance band just above the knees tight enough so it stays up by itself. For most makes of resistance band, the colour denotes the degree of tension. Your goal is to use a tension that causes fatigue by 8 steps. As you get stronger (i.e. when can do more than 5 x 8 steps) you will need to progress to a different colour band.

2 - Open the legs to slightly wider than hip width apart and turn the feet outwards. Now stretch the band by rotating the thighs outwards, so that your knees are in line with your feet. In doing so, you should feel the glute muscles contract.

3 - Keeping the knees rotated outwards and tension on the band, lower yourself into a slight squat position, sticking  your  bottom out behind you as if you were about to sit down.

4 - Keeping your upper body still, take a half step sideways against the resistance of the band. Make sure the other leg stays still, pushing out against the band.

5 - Now take a half step inwards with the opposite leg, making sure that you do not step too far (the resistance band needs to stay tight).

Repeat this series of steps in a slow, controlled motion, ensuring the inner foot does not spring in, keeping tension in the band. When you have done eight steps in one direction, come back with the other leg leading. Aim for five, then increase distance or number.

If your gym doesn't provide Theraband or you're wanting lengths of your own, we have this available for purchase in a variety of colours and resistance.