Internal shutter
Exercise Profile
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Introduction to the Internal shutter
The Obturator Internus exercise is a beneficial workout that primarily strengthens the hip and pelvic muscles, improving stability and flexibility. It is an ideal exercise for athletes, dancers, or individuals recovering from hip or pelvic injuries who need to enhance their mobility and prevent future injuries. One would want to perform this exercise to improve their overall performance in sports or daily activities, increase their body's balance and coordination, and enhance their body's alignment and posture.
Performing the: A Step-by-Step Tutorial Internal shutter
- Tighten your abdominal muscles to stabilize your spine and pelvis, ensuring that your body is aligned straight from head to toe.
- Slowly lift your top knee upwards, keeping your feet together, to perform the clamshell portion of the exercise which targets the obturator internus.
- Hold this position for a few seconds, ensuring you feel the contraction in your hip and buttock muscles.
- Slowly lower your knee back down to the starting position and repeat the exercise for the recommended number of repetitions before switching to the other side.
Tips for Performing Internal shutter
- Controlled Movements: It's crucial to perform each movement slowly and with control. Rushing through the exercise or using jerky movements can lead to injury. Focus on the quality of each movement rather than the quantity.
- Use of Proper Equipment: If you're using a resistance band for the exercise, ensure it's of appropriate resistance. A band that's too tight could lead to muscle strain, while one that's too loose won't provide enough resistance to effectively work the muscle.
- Breathing Technique: Don't hold your breath while performing the exercise. Proper breathing helps to maintain your blood pressure and deliver oxygen to your muscles. Inhale
Internal shutter FAQs
Can beginners do the Internal shutter?
Yes, beginners can do the Obturator Internus exercise, but it's important to do it correctly to avoid injury. This exercise is often used in physical therapy and Pilates. It's always recommended to start with a professional trainer or physiotherapist who can guide you through the correct form and technique to ensure safety. As with any exercise, it's important to start slowly and gradually increase intensity as your strength and flexibility improve.
What are good complementing exercises for the Internal shutter?
- The Seated Hip Internal Rotation: This exercise specifically targets the internal hip rotators like the obturator internus, as it requires you to rotate your hip inward against resistance, helping to improve your hip rotation and mobility.
- The Side-Lying Hip Abduction: This exercise also targets the hip abductors, including the obturator internus, by requiring you to lift your top leg while keeping it straight, which helps to strengthen these muscles and improve your balance and stability.
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