Glute Medius Exercises (Hip Stabilizers)

The following video is a summary of some beginner and intermediate exercises to strengthen the Gluteus Medius muscle of the hip.

You will find the 2 common beginner exercises: The Clam shell, and The Windshield Wiper, as well as a couple of more intermediate exercises.

Pay attention to your body alignment while performing these exercises.  If you experience any pain while doing these exercises, discontinue and consult your doctor or therapist.

What are the 5 aspects of health and wellness?

In my opinion this would be the short and concise list of the most important things one should do to maintain and or achieve optimal health. 

1.  Exercise and move well

2.  Proper nutrition and eating well

3.  Positive mental attitude and thinking well

4.  Proper rest and relaxation and sleeping well

5.  Optimal Genetics - (not really our own choice)

STRETCHING ADVICE

How Long to Hold a Stretch?

Simple answer to this question is a long time?  Recent research has indicated that it may take up to 2 mins before a typical stretch will effectively beat our innate stretch receptors and allow for some amount of new length in the affected muscle.

So the old idea of holding a stretch for a mere 15 to 30 seconds may not actually increase muscle length, however, research shows that holding a stretch for this shorter length of time does help bring blood flow to the affected muscle and may also reduce post exercise muscle soreness.

We should also consider that just doing a static stretch alone (even for 2 mins at a time) may not actually do anything usefull when it actually comes down to controlling your new range of motion or flexibility.  Rescent research has revealled that certain types of isometric contraction and relaxation exercises maybe required to allow proper training of the nervous system to make the newly gained range of motion and flexibilty actually usable.

I will be posting some videos on this type of exercise and stretching in the near future.