Pelvic stability is vital to maintain unilateral lower limb control. The gluteus medius is a part of the gluteal complex at the posterior aspect of the hip, responsible for hip abduction and rotation. The ‘wall ball push’ strengthens this muscle to ensure optimum stability. This can also be completed without the ball as demonstrated as a wall push below.
Instructions
- Stand with both feet firmly planted directly underneath the hips (the affected side away from the ball)
- Position the fitball below the hip in the middle portion of the outer thigh
- Lifting the foot closest to the wall off the floor, maintain pelvic control
- Press the knee into the fitball towards the wall
- Soften the standing leg and move the hips slightly back
- Hold for 5-8 seconds
- Muscle activation should be felt in the lateral hip of the supporting leg
- NOTE: an advancement is shown in the video below “arabesque” where the leg in contact with the ball extends. This needs to be completed under the guise of your treating therapist.
Instructions: wall push
- Stand with both feet firmly planted directly underneath the hips (the affected side away from the wall)
- Come into a small squat with the buttocks moving backwards
- Lift the foot closest to the wall off the floor, maintain pelvic control
- Press the knee into the wall
- Hold for 5-8 seconds
- Muscle activation should be felt in the lateral hip of the supporting leg
Precautions
- Utilise the wall for balance if required
- Ensure that the trunk doesn’t shift
- Ensure the pelvis doesn’t drop