Healthy Back Exercise: Hip abduction
Part 7 of 10
On the continuing theme of strengthening our supporting muscles to ensure a healthy back, we now go into the second exercise of the series and this one is called ‘Hip Abduction’. Its name refers to the movement ‘abduction’ meaning ‘to take away’; it literally means taking one leg away from the central plane of the body. This works on the small and often very weak muscles within the hip and glutes (buttocks). We use this range of muscles primarily as support for the hip and back, however sports people use them a lot more for a quick change of direction and sideways movements.
The Rules
Before you commence this exercise it is essential that you follow some set training rules. They will help you get the most from the exercise. You can find them listed on the previous blog.
Once you have fully absorbed the correct training techniques you will be ready to embark on the exercise itself.
Exercise 2
For this one you will only need yourself and a comfy floor space.
For this exercise you will need to lie on your side. Make sure that you are not leaning slightly forwards or backwards, but on your side so that a line drawn from hip bone to hip bone would be vertical. You should be in a similar position as the diagram. When I do this exercise myself I tend to bend the lower arm so I can rest my head on it, but it is not important, just get it into a position where you are comfortable. Your lower leg can be straight, but for some it is difficult to balance so if you prefer you can bring it forward and bend it at the knee. As long as you are comfortable and on your side it’s okay. Your upper leg however must be straight and in line with your (straight) torso.
You are now in the right position to start the movement. You must now raise your leg in a complete vertical plain as high as you can. Be careful though, there is a temptation for your body to cheat and your foot will want to rotate upwards. Do not let this happen, you must keep your foot completely horizontal and not let it rotate at all. You will find that if you stop it from rotating you won’t be able to lift your leg as high, but this is good as it is the quality of movement that is important, not the distance.
Slowly raise your leg (using the correct technique) hold it up at the top of the movement for 1 second and slowly lower. Repeat this 20 times on each leg.
With this particular exercise it will really work the muscles in the hip and glute. A small localised ache should appear on the hip of the leg being raised. As this muscle is not used by sedentary people that much just be aware that it can cramp a little. If this happens just stop, relax and do the other side. Then the next day try to improve on the number of repetitions you do. Eventually the muscle will get stronger and the cramping will become history.
You will find with all exercises that they become less difficult and 20 times will become easy. When this happens, keep to the 20 times but do another set e.g. carry out 20 repetitions twice on each leg.
ENJOY!
The next post will have the 3rd exercise in the series, please come back to read more. Thank you.
