Sacro Iliac Joint Pain: Gluteus Medius vs Ball

This is a great functional exercise for the Gluteus Medius Muscle in your hips. It helps to stabilize your sacroiliac joint when walking, hiking, running , and any running sports that involve cutting like soccer, football or ultimate frisbee. Lean your inside hip onto the exercise ball against the wall. With your inner core engaged and your posture tall flex your inside knee up to your chest. Start by driving your outside hip into the ball to bring the inside hip upwards so it’s level with your other hip.. Then release and drop your inside hip back down and repeat. Do 10 repetitions for 3 sets. This exercise should not produce any pain. If it does please consult your local Physiotherapist before continuing.

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