Week 110: Curtsy Step Up with Cable Assistance
- Keep It Moving PT & Wellness
- 15 hours ago
- 2 min read
It's October, which means we're right in the heart of peak foliage season, so this month's theme is Leaf Peeping Season! Which means mobility drills to counteract all that time spent in the car, and strength drills to prep you for those sought after walks and hikes in the woods!
Exercise:Â Curtsy Step Up with Cable Assistance
Purpose:Â To stretch and load primarily the gluteus medius in the frontal plane throughout a side stepping motion
Who It's For:Â Hikers, walkers, New Yorkers, New Englanders, the Canadians! Everyone who travels far and wide to experience the crisp, cool, charming woods during this fall season.
Why We Love It:Â It prepares you for having a successful and happy time navigating the unpredictability of the New England woods, especially when maneuvering awkward rocks and boulders
Procedure:
Stand perpendicular to a cable or resistance band anchored low to the ground. Grab the handle of the cable with your elbow straight
Stand with feet parallel on a 4-10 inch step
With the leg furthest from the cable, reach the foot behind your other leg and towards the source of the band
Place the foot of the reaching leg onto the ground, maintaining good balance and feeling a solid stretch in the glute (or side of hip) of that leg
Pause for 2 seconds and then drive tension through that same glute to reverse the movement and drive the knee up towards the ceiling
Hold for 2 seconds
Repeat 6-8 times
Repeat on other leg
*Disclaimer:Â Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
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Burlington, MA 01803
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