Simple exercise to fix common injury issues- Band X walk

The band-X walk is an exercise, when performed correctly, can be used to address many injury problems that affect the back and lower extremity.

XwalksIII XwalksII

XwalksI

Set up a band as pictured.  Drive one foot out by abducting your hip, and then follow by bring the other foot in a controlled fashion.  One key with this movement is to make sure that your torso is braced appropriately; individuals with weak abdominals will tip and rock their torso when they perform this exercise.  Another item is to make sure that the other leg follows in a controlled fashion, don’t just let the band pull it over to meet the lead leg (the eccentric contraction here also provides benefits).  This exercise can be used as both a warm-up to a lower body or running session, or can be incorporated into the main portion of a workout.

This exercises is done to address specifically the glute medius (also helps promote abdominal bracing).  This can help with many injury problems including, but not limited to:

*Low back pain

*Knee pain

*Ankle sprains

*Lower leg pain (“Shin Splints”).

For more information on training services click here.  If would like an educational seminar done at your site with your athletes, coaching staff, or parents click here.

Forearm Wall Slides

Here is an exercise from the warm-up/corrective routine I posted previously.  This exercise helps with correcting issues with humerus and scapula elevation.

While this is a simple exercise, technique is important. One of the biggest issues with an exercise like this is that people will move through it too fast and ignore technique. It is very important to ensure that one does not shrug the shoulders while doing this.

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