Gluteal Retraction Exercises

Gluteal Retraction Exercises


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Even worse is the effect sitting has on your posture. Sitting all day can weaken your gluteal muscles, leading to a debilitating condition known as a lower cross syndrome, which can cause you to experience hip and back pain. Aside from the obvious and limiting your time sitting, strengthening your glute muscles are crucial to proper posture, hip, and back function. Our experts at Within Normal Limits Physical Therapy in deer park ny have compiled some of the best exercises for you to start implementing today for proper glute function!

Glute Bridgephysical therapy in deer park ny

  • Lie faceup on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
  • Lift your hips off the ground until your knees and shoulders form a straight line. Squeeze your glutes and keep your abs drawn in.
  • Hold your bridged position for a couple of seconds before easing back down.

Try to do this exercise for two sets of 10 repetitions.

Lateral Band Walks

For this one, you want to use a resistance band. 

  • Place the band around your ankles/shin area.
  • Get into a squat position.
  • Maintain the squat position and step out to your right, back, step out to your left, then back.

 In our physical therapy in deer park ny, our experts recommend repeating this movement five times to each side.  

Bent Side Leg Raises

  • Start on your hands and knees with your hands beneath your shoulders and knees beneath your hips.
  • Keeping your knee bent at 90 degrees, raise your leg to the side and squeeze, then slowly lower back down to the starting position.
  • Do this ten times, switch and do it with your other leg ten times! 

Contact Within Normal Limits Physical Therapy In Deer Park NY

Try these exercises to avoid complications associated with sitting for extended periods. If you or a loved one is already experiencing any discomfort associated with oversitting, make an appointment with Within Normal Limits Physical Therapy in deer park ny to undergo proper rehabilitation and begin your healing process today! Discover how our team of physical therapists can help you today!


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