Hey there, coming at you quick with a wonderfully simple and potent exercise called Monster Walks! All you need is a stretchy band and some space to walk around like the spawn of a land crab and benevolent zombie! Cute!
In an effort to strengthen the muscles of the lateral hip compartment, the benefits of adding external resistance are numerous. Especially if you have pain.
Monster Walks strengthens the gluteus medius muscle primarily – a super important muscle for hip and knee stability. It also helps to strengthen the piriformis muscle, one of a few muscles that crosses the sacroilliac joint in a horizontal orientation and whose relative strength contributes to force closure of the SI joint. Force closure is a biomechanics term that refers to the different forces, like muscle force, that contribute to joint stability (or the nervous system’s perception of it.)
If you want to help your nervous system feel safer by gaining more control over your joints, this exercise may help. In helping your nervous system feel safer, you might decrease pain and increase pleasure in doing the life stuff like walking, sitting, running and, of course, yoga…all by learning to move like the spawn of a land crab or benevolant zombie.