3 ADVANCED Exercises to Fix Back & SI Joint Pain

Video Description

The main job of your muscles is to stabilize your joints. Secondarily, they move your body. The gluteus medius muscles stabilize your sacroiliac joints, hips, and lower back. If your gluteal muscles are strong they keep your pelvis and SI joints level when you are walking, running, and standing. In this third video in a series of gluteus medius home exercises we go through three advanced gluteus medius physical therapy exercises. These strengthening exercises put increasing load into your gluteal and hip region muscles while also helping to train in balance and core stability. 🔴 Watch Next ➜ Learn how to test your glute med strength at home: https://youtu.be/jhcYfcXdQYA ➜ 3 Beginner level gluteus medius strengthening exercises: https://youtu.be/KfmFvmxMZHo ➜ Learn more about SI Joint Pain and Instability: https://youtu.be/-lAIOBjgYkE 🔖 Here is a pdf summarizing these exercises: https://www.positivemotionhealth.com/handout-24-03/ Chapters 00:00 Introduction 00:38 Why is Gluteus Medius Muscle So Important? 02:49 Exercise #1 - Side Plank Variations 06:09 Exercise #2 - Single Leg Deadlift 09:49 Exercise #3 - Single Leg Squat The first advanced exercise is a few different variations on Side Planks. The standard side plank exercise works the oblique abdominals, transverse abdominals, the gluteus medius closest to the ground, and shoulder muscles. With bringing the upper leg upwards into hip abduction we activate and strengthen the both gluteus muscles at once. Adding a leg weight or elastic band around the thighs can increase the load into the gluteal muscles even more. For the second home exercise we are going to learn a Single Leg Deadlift. This gluteus medius exercise is a great way to also pattern in proper hip hinging, single leg balance, and core stability. You begin with your hands on your hips and then slowly hinging over from one hip while your other leg raises behind you. Move slowly and in control. The last exercise is quite challenging. It is called a Single Leg Squat. A full version of this would be a deep pistol squat. We are going to focus on proper form and slow controlled motion. Key points to focus on include keeping the lower leg as vertical as possible, not letting the knee drift inward, and avoid bending over at your waist. We emphasize that controlled motion is more important than depth of the squat as you progress through strengthening your hip complex and gluteal region muscles. When the gluteus medius muscles have sufficient strength it helps athletes that require balance like gymnasts, dancers, and anyone who is running during their sport like field sports athletes. Gluteus medius strength can also help people avoid knee valgus motions which decreases the risk of knee pathology like ACL tears. Developing good core stability improving balance, and hip and gluteal muscle strength will help you get the most out of your body and decrease your risk of injury. ✅ SUBSCRIBE to our channel: https://bit.ly/2t0BiV0 About Dr. Brant Pedersen, DC, CCSP Dr. Brant is a sports chiropractor who founded Positive Motion Chiropractic in northern California (Los Gatos). He specializes in finding rapid and lasting solutions to muscle and joint pain issues. He received his first chiropractic adjustment when competing as a professional windsurfer and it opened his eyes to how quickly the body can heal when given targeted conservative care. Dr. Pedersen graduated valedictorian of his class from Palmer College of Chiropractic West, maintains an adjunct faculty position at his alma mater, and gives back through humanitarian chiropractic care. He enjoys sharing tips and tricks for how to stay active and pain-free and employs them daily to stay active as an extreme sports athlete. 👋🏼 Connect with Dr. Brant Pedersen, DC, CCSP Web: https://www.positivemotionhealth.com/ Instagram: https://www.instagram.com/positivemotion/ Facebook: https://www.facebook.com/PositiveMotionHealth LinkedIn: https://www.linkedin.com/in/drbrantpedersen/ DISCLAIMER: This content (the video, description, links, and comments) is created and published for informational and demonstration purposes only. It is not medical advice or a treatment plan. Consult with a licensed healthcare professional before doing anything contained in this content. In some cases exercise may be inappropriate. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don't use this content to avoid going to a licensed healthcare professional or to replace the advice they give you. Positive Motion Chiropractic makes no representations about the accuracy or suitability of this content. If you think you may have a medical emergency, call emergency services (911 in the USA) or go to the nearest hospital emergency department. Use of this content is at your sole risk.