EXERCISE 08
Butt Pumps
1.
Setup
a)
Get into a quadruped position (on hands and knees) or stand with support if needed.
b)
For quadruped: get down on your elbows.
2.
Performing the Exercise
:
a)
For the quadruped position: lift one leg, bending the knee, and do small oscillating movements with the leg.
b)
For standing: stand with hands on a surface for support, lift one leg with the knee bent, and perform small oscillating movements.
c)
Ensure the glute muscle is engaging without overusing the lower back or hamstring.
3.
Repetition
:
a)
Perform 15 to 30 repetitions on each side.
How It Helps:
- Engages and strengthens the glute muscles, which helps position the pelvis correctly.
- Proper pelvic positioning reduces sciatic nerve impingement, alleviating pain.
