Best 3 Pelvic Stability Exercises for Runners | Tim Keeley | Physio REHAB
Channel: Physio Fitness | Physio REHAB | Tim Keeley
Date: 23/02/2022

#running #corestability #hipflexors 

If you're a runner - or you have children who are not quite running right, then it maybe time to look at pelvic stability. Many people lack hip flexor and abdominal strength and adopt an anterior pelvic tilt when trying to run. You may see this in kids (and I see this in mine!) where they simply can't get their knees high enough in their stride and then lean forward.

I have 3 super-effective exercises that work on the neuromuscular component of the pelvic stability, hip extension and hip flexor strength. There is lot going on here but that's the point - it take s a lot of good form and repetition to gain the neuromuscular motor patterning required to enable you to do this naturally and not think about it when you run and sprint.

Added a band onto the foot provides the resistance to help facilitate activation and then strengthening of the hip flexors and the glutes - and challenges you to maintain a neutral spine during the stride movement. Getting you hand to leg cross-coordination is a integral part here. The beauty about the first 2 exercises is they work on single leg balance and stability in the stance leg. The 3rd Anti-rotation exercise helps work on the rotation issue that many runners have.

1️⃣ Single Leg Hip Flexion 90deg - Standing (band)
2️⃣ Single Leg Hip Extension - Standing (band)
3️⃣ Paloff Press - Half Kneeling (band)

If you do lack pelvic stability, have an APT and weak hip flexors then you will also need to work on the core strength and other hip flexor exercises to get your base strength up. Theses exercises are in my you tube library so go take a look!

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