Scissor and Helicopter Legs on Spine Corrector
The spine corrector is one of my favorite pieces of equipment. It was invented by Joseph Pilates to stretch and mobilize the spine, improve alignment, and pelvic stability. Scissors Legs and Helicopter Legs release the hip joint and stretch the hamstrings and hip flexors. |Scissors Legs|Sit on the barrel and bend back across it. Roll […]
Continue Reading...Lateral Lunges and Bowlers Lunge
Side lunges are a great way to work balance and stability. Runners and walkers move in a straight forward motion and will benefit from this side to side exercise. Benefit: Glutes, Hamstrings, Quads, Abductor, and Adductors Variation 1 – Static Position Stand with feet shoulder width apart. Take a wide step out to the side. […]
Continue Reading...The Walking Lunge
IMPROVE everyday movements such as getting up off the ground, climbing stairs, and walking! Increase the amount of weight you squat! Everyone can benefit from this unilateral exercise.When lunging forward you have more momentum thus absorbing more force with the eccentric contraction on your forward leg. Balance posture and coordination are extremely important. This exercise […]
Continue Reading...STEP BACK LUNGE
ACL Injuries and Ankle Stability issues? Need to strengthen your glutes and hamstrings? Less quad, less knee strain, more strengthening of the stabilizer muscles (adductors/abductors), glutes and hamstrings.. This lunge allows for more body control than some of the other lunges. Benefit: Glutes, hamstrings, adductors/abductors, and core … How to doStart with your feet hip-width […]
Continue Reading...FARMER’s WALK and SUITCASE CARRY
| Farmer’s Walk |Benefit: For all – Strengthens hips and core. Good strengthening option for those with hip mobility issues. How to do:Use KettlebellsUse proper lifting technique: Bend down to pick up, drop your hips, chest highMaintain shoulder tightness (shoulders back, do not round over)Walk Forward keeping hips even while walking. Do not shift from […]
Continue Reading...SPLIT SQUAT (Stationary Lunge)
Let’s strengthen those leg muscles, core, and glutes with some stationary lunges. This lunge is the foundation of the other lunges. Benefits:Strengthen glute muscles and core which in turn help your back and posture. Helps to correct bilateral hip imbalance (one leg weaker or wobblier than the other). How To:Starting position –Stand with feet hip-width […]
Continue Reading...STEP UPS
Do you want to get out of your chair, or a car, or perhaps walk up stairs with ease when you are in your 80’s? And as a bonus strengthen your core and improve your posture? The step up is for you! |Step Up| Benefits:Strengthen glute muscles and core which in turn help your back […]
Continue Reading...Let’s Work on Balance
Good balance is key to preventing falls and maintaining good hip health throughout your life. If you have issue balancing on one leg you will want to incorporate these exercises into your routine |Exercises| Timed Balance Elevated Hip Activation The 4 Cardinal Planes |Timed Balance| Stand with Feet shoulder width apart. Lift one foot off […]
Continue Reading...HIP BALANCE and MOBILITY
Hip Balance and Mobility is key to injury prevention. Hip imbalances can cause lower back pain, knee, and ankle pain. Runners will experience pain and thus not perform well. Lifters may not be able to squat to depth, pull from the ground, kneel, or rotate. Seniors may succumb to falls. Before doing single leg and […]
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