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This is a moderately demanding ball exercise because it demands stability in side lying as you move one of your limbs. As your centre of gravity shifts with your leg movement your spinal stabilizers are forced to accommodate this change in forces.
About 55 percent of the people I see in the clinic come to me with spinal ailments. Most of these people are not the heavy labourers we would think should complain of pain, but desk workers. If we sit at our desks for long periods it causes weakening of our gluteal muscles. Keep any muscle in a lengthened position for long periods of time and it will become weaker. Weak hip muscles mean that the back and knees take on more work leading to inappropriate joint forces, wear and tear, and ultimately pain. Strengthening the hips are an important part of preventing back and knee pain.
Become an expert at this outer thigh exercise and you will find any hip abduction exercises on the floor (a stable surface) much easier.
Repeat this ball exercise 4 times.
Repeat this ball exercise 8 times.
Repeat this ball exercise 12 times.
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