0:02 This is Brent, President of B2C Fitness, and we're talking about gluteus medius 0:06 reactive integration. In this video we're going to do progressions from the 0:10 sidestepping we did in the last video. At this point I'm going to assume that we've 0:13 already mastered all of those little form things that we talked about that 0:16 take out are overactive synergist, being our quadratus lumborum, TFL, and 0:21 piriformis. I'm going to have my fellow DPT student come out, Steph and help me 0:26 demonstrate this exercise. She's using a fit loop here, she's going to go 0:30 ahead and place that fit loop above her knees, once again you could use a 0:33 resistance band. We're going to assume that Steph has already mastered our side 0:38 stepping from the previous video, and now we need to take it up a notch. So we're 0:42 going to add a little multiplanar dimension to what we're already doing. 0:45 Now, obviously, the gluteus medius is primary and frontal plane muscle, so we're 0:50 going to keep a lot of side-to-side movement in these next couple of 0:53 progressions, but we're going to go ahead and add sagittal in the first two 0:57 progressions, and then transverse plane in the last one. I'm going to have Steph 1:00 go ahead and turn and face me. So this time, rather than just straight 1:04 sidestepping, what I'm going to have Steph try to do, is stay up nice and tall, 1:08 and you're going to reach back with one leg, land on the ball of your foot, and 1:12 then come back. Good. Reach back, land on the ball of your foot, and come back. A 1:18 little bit more side-to-side. One more step, good. Despite going forward and back, 1:24 we don't want to make this mostly forward and back. When it becomes 1:27 mostly forward back, now we've got gluteus maximus as the prime mover, and not 1:30 glute med. The next progression is to actually come forward. This tends to be a 1:36 little harder progression for people to master, because it involves, once again, 1:39 pushing from that back leg, and trying to not reach, which is what so many people 1:46 try to do. So Steph, once again, we're going to go at an angle 1:50 sideways. A little bit more side, but that was pretty good. 1:56 You can see Steph has got that pretty good. You can increase the 2:01 tempo as somebody gets better at it. The last progression that we're going to do, 2:04 I'm going to have Steph go ahead and take a little step forward, we're going to imagine that 2:09 there is a point about 45 degrees behind her, a good distance away. I'm going to 2:15 have Steph start facing the camera this way, and then end facing the other wall. 2:21 Good! You don't have to take quite such a big step Steph, let's go ahead and try it one 2:26 more time. I want you to take a step that you can get to without hopping. 2:31 Good, and back, good. So, once again, that's sidestepping with a little bit of 2:38 backward motion, we had sidestepping with a little bit of forward motion and push, 2:42 and then we had our quarter turn, adding transverse plane. Now you can do 2:47 sidestepping one week, sidestepping and back the next week, side stepping forward 2:51 the following week, and then quarter turns the following week as a progression. Or 2:55 you can use these progressions in succession, building on one another. Have 2:59 your client do ten sideways, ten back. Ten waltzes backwards, ten waltzes forward, 3:05 and then ten quarter turns this way, and ten quarter turns that way. Your gluteus 3:09 medius is one of those muscles that has a propensity towards weakness, and 3:13 propensity towards under activity, and even in individuals I've had for a 3:17 long time, I find that the gluteus medius still has a tendency to get under active, 3:22 and this is a great exercise to use as a warm-up. We'll put a whole bunch of them 3:27 in succession just to try to increase that activity, increase the alignment of 3:32 the femur, gluteus medius neuromuscular efficiency, and it has a huge effect on 3:36 their performance, as well as keeping any knee pain, lumbo-pelvic hip complex pain 3:41 that they've had, out of the equation. I hope you enjoy the video! Thank you!
