Pelvic Stability Exercise Progressions

I have been seeing a lot of runners lately and this exercise progression has been a staple in their program. If you watch someone run (thats just what us movement enthusiasts do when people run by us) you’ll notice that almost everyone has a different running style/running gait. It is easy to get caught up in picking apart someone’s running gait, but do certain impairments actually matter⁉️   @Lenmacpt did an awesome post on whether a pathological gait is associated with common soft tissue running injuries, be sure to check it out to get the full details. In summary, according to a recent study by Bramah et al. 2018 ➡️ every 1 degree increase in pelvic drop ➡️ 80% increase in being injured. Contralateral pelvic drop in single-leg stance is something I definitely address if it seems related to someone’s pain/dysfunction. Demonstrated in this video is how to identify and address contralateral pelvic drop with progression-based pelvic stability exercises. Details regarding exercises below ⤵️   1- Here is a still shot just to appreciate what is ideal and not ideal. I tucked my shirt in just so you could see on the left my shorts are parallel to the ground, on the right not so much.   2- Level 1 exercise is an isometric hold. I like having people perform this exercise in front of a mirror just to establish body awareness of what pelvic stability looks/feels like.   3- Level 2 exercise is a dynamic hip hike/hip drop. Learning how to control moving in and out of this position is important with helping to slow it down and prevent excessive motion when it matters (for instance with running)   4 - Level 3 is a dynamic SL reverse step down. Again on the left is ideal, on the right not so much. Side-by-side is provided to get an appreciation as to what to look for.
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