Side plank with upper leg running motion

This is an instructional video to correctly demonstrate Side plank with upper leg running motion

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your gluteals, and your core mostly although other muscles are working to.
  2. It is a good exercise for runners in particular.
  3. Lie down on your side with your body completely straight.
  4. Take the bottom arm out to the side so that you are supported on you forearm.
  5. Lift the top foot up off the bottom one.
  6. Next raise the pelvis off the ground until your body is in a straight line
  7. As you reach this position, bring your upper knee up towards your chest as if you are running and then take it back down and lower the body back down but not completely to the floor and reeat with the next repetition.
  8. This exercise is difficult to add resistance to but you can achieve this through a weight belt or holding a dumbbell with your upper arm on top of your pelvis.
  9. Choose a resistance that is high for strengthening and is low for endurance.
  10. Perform 16- 10 repetitions for each side and repeat for 3-5 sets in total for strength.
  11. For endurance you will need to do 15-25 repetitions for each side and repeat for 3-5 sets.
  12. Rests need to be 3 minutes between sets for strength and no more than 30 seconds for endurance.

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).