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It's Monday, folks, and today we're focusing on our outer hips!

Strengthening the outer hip muscles is often overlooked, yet it's essential for overall stability and movement efficiency. In our daily lives, especially with prolonged sitting, these muscles don't get the attention they deserve.​

Mini-Band Activation Exercise

Incorporating mini-band exercises can effectively target and strengthen the outer hips. Here's a recommended routine:​

• Exercise: Lateral - Straight Leg Band Walks​
• Instructions: Place a mini-band around your ankles. Stand with feet hip-width apart, knees ever so slightly bent. Step to the side with one foot, then follow with the other, maintaining tension in the band.​
• Repetitions: Perform 3 sets of 10 steps in each direction.​
• Band Resistance: Use a lighter resistance band to start, ensuring proper form and reducing the risk of injury.​

Important Considerations

• Discomfort vs. Pain: It's normal to feel muscle activation and mild discomfort during the exercise. However, if you experience sharp or severe pain, stop immediately.​
• Progression: As you build strength, you can gradually increase the band's resistance or the number of repetitions.​

Here is a visual demonstration:

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Incorporating this exercise into your routine can lead to significant improvements in hip strength and overall mobility.​​​

Thoughts or questions? Let's Connect.

📩 Email me at:anna@totalathletecare.com​

📱 DM me on Instagram:@totalathletecare​

Stay active and take care of those hips!

be well,

Anna

owner + founder: totalathletecare.com

*​Always consult with healthcare professionals before making significant changes to your lifestyle or diet, especially if you have existing health conditions.

*A couple of important updates on pricing and reminders regarding sick policy and cancellations:

• Rate increases will be taking effect as of 4/1/25
• 60 minute in person session will be: $150
• 60 minute in person student session will be: $135

CANCELLATION POLICY:

Any cancellation made within 24 hrs of appointment will be billed in full. If needed, Anna will request that a card be kept on file.

• If cancellation is for sudden sickness, emergency or adverse driving conditions please reach out to Anna ASAP so the appointment can be filled with another client. No fee (quite obviously) is charged in these instances.

SICK POLICY:

• Please don’t show up sick. If you have had a fever or the stomach bug in the last 24 hrs please reschedule your session.

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Disclaimer: This content is for informational purposes only and is intended for healthy individuals who are looking to improve their wellness and performance and have been medically cleared for intense exercise. As a massage therapist, yoga instructor, and personal trainer, I (Anna Terry) and Total Athlete Care are not qualified to diagnose medical conditions. The information provided, referenced, or linked to in this newsletter is not medical advice and should not be interpreted as such. These suggestions have been beneficial for myself and many of my clients, but individual results may vary, and there is no guarantee of specific outcomes. Please consult with a healthcare professional for personalized advice if you experience any pain, have underlying health conditions, or have concerns about your health or fitness.

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