“What can I do to help my wonky hips?”

This is a common question I get when people face issues of pelvic imbalance, which is what happens when one side of the pelvis works harder than the other. Adjustments can help, but there are also some simple exercises targeting the glute medius muscle that can be done at home to help stabilize the hips.

Below are two simple solutions that you can do at home to strengthen the muscles that stabilizes your hips.

Use a loop band, or a stretchy band with a knot in it.

Exercise #1 | Crab walk with an exercise band.

Position: Place the band just below your knees, and stand with legs hip width apart.

Do the crab walk with the loops band, 5 meters to the left, and 5 meters to the right.

Repeat 3 times.

This exercise will provide..

1. Hip Stability: Strengthens the hip abductors and glutes, which helps improve overall hip stability.

2. Core Engagement: Engages the core muscles, promoting better balance and posture.

3. Functional Movement: Mimics movements used in daily activities and sports, enhancing overall functional strength.

4. Flexibility: Encourages proper movement patterns and can help improve flexibility in the hip joint.

5. Injury Prevention: Strengthening the hip muscles can reduce the risk of injuries related to muscle imbalances.

Exercise #2 | Clam shell exercise with exercise band.

Position: Lay on your side, knees bent, and ankles together.

Keep your ankles together, and open your knees to the side - 45 degrees only to isolate the gluteus medius muscle.

This exercise will provide..

1. Targeted Activation: Specifically targets the gluteus medius, which is crucial for stabilizing the pelvis and hip.

2. Improves Balance: Helps enhance balance and coordination, especially in the lower body.

3. Corrects Imbalances: Addresses muscular imbalances in the hips that can lead to pain or injury.

4. Low Impact: Provides a low-impact way to strengthen the hip area, making it suitable for various fitness levels.

5. Rehabilitation: Often used in rehabilitation settings to recover from hip injuries or surgeries.

Incorporating these exercises into your routine can significantly contribute to hip health and overall lower body strength!