7 Best Pelvic Stabilization Exercises – Ask Doctor Jo

hey everybody it’s Doctor Jo, and today
I’m going to show you my top seven basic pelvic stabilization exercises. so let’s
get started. so these would be for stabilizing the pelvis if you have some instability in there. maybe if
you have some SI joint issues where you’ve kind of gotten out of alignment.
these are the exercises you want to do after you get yourself back into
alignment. so if you haven’t subscribed already make sure and click the button
down there. and let’s get started the basic ones. we’re gonna lay down. so we’re
just gonna start off with a simple bridge. make sure you’re comfortable you
don’t have to do these on the floor. you can do them in your bed if your bed is
firm, up on the couch, something like that. so if you have a hard time getting
up off the floor, you don’t have to do these on the floor. so for a bridge it’s
really simple, but you want to go nice and slow and controlled. so have your
feet about shoulder width apart and you’re just gonna slowly bring your
bottom up. but kind of come one segment at a time of your spine. so you don’t
have to stop at each segment, but you want it to be a smooth control coming up
and down. when you’re coming up you don’t just want to push straight up, bring your
knees forward that kind of helps work those glutes to help stabilize the
pelvis. and then nice and slow coming down. so you can do just a little pause
at the top. if you want to hold it for three seconds or so or you can just kind
of continuously come up and down, but make sure you’re controlling it. you’re
activating all those muscles, you’re kind of pushing forward when you come up. so
you’re not arching your back and you’re using those muscles that you’re supposed
to. so I would just start off with maybe ten of these, and then you can slowly
work your way up from there. so the next one is going to be a clam shell. clam
shells look pretty easy, but if you do them correctly they’re actually pretty
tough. the side that you’re working on is going to be on top, but I would recommend
if you’re doing pelvic stabilization exercise you want to do both sides. so
you’re gonna keep your feet together and kind of pull them up so your knees are
slightly in front of you. the feet are gonna stay together the whole time and
your top knee is just gonna come up. but the important part of this is you
want your hips to stay perpendicular to the floor, or what you’re lying on, the
whole time. a lot of times when people open up into the clamshell, they lean
back like this, but then this isn’t really working those glute medius
muscles that you want to. so when you’re coming up, try and keep this right there.
so you don’t have to come up high that’s usually where people start into roles
when they try and come up they roll back like that. if you feel like you’re
rolling the whole time you can lean up against a wall, so then your your pelvis
stays in place, but really try and just bring that knee up and then slowly come
back down. so make sure you’re comfortable lie on a
pillow you know you don’t want to stress anything else out while you’re doing it,
but just opening up and then nice and slow coming back down. so the coming down
is just as important as the going up. so don’t just plop it back down, really try
and control that motions the whole time. so again just start off with about ten
of those and then work your way up from there. the next one is going to be a side
plank. side planks can be pretty tough, so you can start with it modified which
would be on your knees, and then if that becomes easy then you can do a full side
plank. when you’re doing a side plank, you want your shoulder and your elbow to be
pretty much in alignment because if you move it in a different position that’s
going to put a lot of stress on your shoulders, and you don’t want your pelvis
to start feeling good and then end up having shoulder problems. so if you’re
doing the modified one on your knees, try and get yourself pretty much in a
straight line. my knees are slightly in front of me because when I come up I’m
gonna bring my pelvis forward just a little bit, but you want to try and get
yourself in a pretty straight line. so you’re not sagging down like this, you’re
not arching up really high like that, you want to squeeze in those glute muscles
so you get in that nice straight line. I would just start off with holding this
for maybe five to ten seconds. make sure you’re squeezing those muscles to hold
it there and then come back down. you can do maybe five or ten for five or ten
seconds. if that’s easy then you can go into the full plank. so now you’re just
straightening out. you want again your body to be in a completely straight line.
and when you come up, it needs to stay in that straight line.
so again just kind of holding that. you can put your hand up here if you need a
little bit of support, you can put that there, but you really want to try and
hold it like this because if you can’t do that you probably need to do the
modified position. so again maybe starting off with 10 to 15 seconds then
work your way up from there. so then the next one you’re gonna lie all the way
down again, and you’re gonna go into a side-lying hip abduction. so this again
is kind of working those pelvis muscles all around that area. those gluts, glute
Meads, so the top leg is now gonna be straight. you can keep the bottom one
bent just for support, but again you want to keep your hips kind of perpendicular
to the floor. if you’re rolling back, then you’re not getting the muscles working
that you need. when you lift your leg you want to try to keep the leg straight and
you want to lead with your heel going slightly behind you. so it’s not this,
where my toes are coming up and not my legs in front of me, it’s going back that
way. so really activating those muscles when
you go back, and even this way you don’t want those toes to come up, you want that
heel to go up first as you’re coming slightly back behind you. so again just
starting off with five or ten. if that becomes easy, you can work your way up. if
you get to 20-25, you can put a little weight around your ankle. so the next one
is just going to be side lying hip circles. so you’re in the same position.
you want that same technique where you’re keeping those hips perpendicular,
but this time you’re just going to raise your leg up just a little bit. it doesn’t
have to be super high, and you’re just gonna make circles with your leg. so you
want the circles to be pretty straight up and down, so when you go up and over
it goes slightly behind you. the circles don’t have to be big, they can just be
nice small circles. you can do ten one way and then reverse it and do ten the
other way. so don’t feel like you have to make big huge circles. you’re just doing
those small controlled circles, but keep the front part in the front and the back
of the circle in the back. so you’re really getting all those
muscles working. so then the next one is still in side lying. and this time you’re
just gonna do toe taps front to back. so all the same stuff, still keeping that
the pelvis in perpendicular alignment, and this time if you want to put your
other leg out you can to use it as a target, but you don’t have to. so you’re
just going to come up tap to the front, come back up tap to the back. so you’re
just nice and controlled tapping front to back. you can go a
little slower than this if you want to, I wouldn’t go too much faster because then
you’re just going to start using momentum instead of using your muscles
for the control. so a slow steady motion is probably the best.
and I’d say again five taps on each side total of ten. make sure you’re flipping
and doing the other side too for all these exercises. so you’re getting that
strengthening on both sides. so the last one you’re gonna come up into all fours
or quadruped. and so this one’s kind of silly, kind of funny because we call it
fire hydrants. so it’s kind of like it sounds, if you see a dog going up to a
fire hydrant. but when you’re in quadruped, you want to still make sure
that your shoulders are pretty close to level with your hands. you don’t want
your hands way out here. you don’t want them under there because you want to
keep your shoulders nice and stable to not hurt those very much. you want your
back to be pretty straight. so it’s not sagging down it’s not up like this, you
have a good tilt in your pelvis you’re using that core to keep you nice and
tight, and then all you’re going to do is just kind of like when you see a dog go
up to a fire hydrant, and you’re gonna bring keep your knee bent and bring your
leg out to the side. so just like this. nice and slow come back down. try not to
lean all the way over to that side. try and keep yourself in a pretty good
neutral position, and just bring that leg up and out, and then nice and gently
coming back in. so if you feel like your hips are rotating, you’re probably not
ready for this, but really just coming out. you don’t have to go super high. and
then coming back in. and then so again, make sure you’re doing both sides and
you can just start off again with maybe five on each side and then
work your way up from there. so there you have it those were my top
seven basic pelvic stabilization exercises. if you’d like to help support
my channel, make sure and click on the link up here, and don’t forget to
subscribe by clicking down here. and remember, be safe (keep that pelvis
stabilized), have fun, and I hope you feel better soon.


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