Gluteal Muscles


Did you know that weak Buttock
-otherwise known as your
muscles- can cause
Back, Hip and Knee pain????

Be proactive. Start strengthening now! Try these exercises twice a day
and see your back pain reduce!



1)    Lie on side with knees bent. Open top hip
and knee. Hold 2 sec x 20 times


2) Lie on side with underneath leg bent. Lift top leg upwards keeping pelvic stable.

     Hold 2 sec x 20 times 

3) Start
on hands and knees. Draw in lower tummy
at 30% of maximum contraction. Extend one leg without allowing lower back to
arch. Repeat on the other leg. Hold each
leg 10sec x 10 times.