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