Back Pain and Low Back Injuries – Gluteus Medius Big Ball Push Ups
This exercise targets the activation of your gluteus medius muscles of your pelvis and hip.
Have the back of your ankle and heel pushing back on the front low side of a big ball against the wall. In side lying, make sure that your torso is not too far back or bent too much forward to avoid your hip being in a flexed position. With your spine and hip in neutral position push the back of your ankle and heel up to the top part of the ball maintaining contact on the ball the entire time.
A few key things to look for is to keep the toes pointing forward and towards your own nose so that you’re not rotating the hip and the toes upwards while you push the ball upwards. Bring the ball back down and repeat this 10 times for 3 sets on each side.
This is a great exercise to build more functional core and pelvic muscle strength after a low back injury. If you have any problems or questions with this exercise consult your local Physiotherapist before continuing.