Mobilizing the Deep Posterior Hip – Part 1. Mark Young Training Systems » » Dealing with Hip Internal Rotation – Part II. Guest blog by Rick Kaselj In the last blog post, I talked about a common muscle imbalance that I see in the lower body. Now I want to go through an exercise I use to address this problem. EXERCISE: Wide Knees Side to Side Purpose: To improve internal and external rotation of the hip with dynamic movement. Starting Position: Lying on you back with your knees bent and your feet hip width apart.
Start End How to Do the Exercise: 1. 2. 3. Progressions: - Perform the exercises at different range of motions of hip abduction. You can see me talk more about this exercise and go through the exercise in this video: Contraindication & Common Mistakes: - Focus on breathing that leads to greater relaxation of the body. - Visualize the area that you are stretching and imagine it loosening up. - Movement is slow and controlled. - You are looking for a light stretch, not trying to rip apart the muscle. - The primary movement is in the rotation of the hips and minimal movement in the lumbar spine. Rick Kaselj, MS. Weight Training, Exercise Instruction & Kinesiology.
Free Workouts on the Web Handouts - Free Web Workouts and Fitness Training Handouts.
Exercise Library - Exercises for all the Muscles of the Body. Strength Workshop. Questioning Warm-Ups, Part IISolving an Often Overlooked Aspect of Training. by John Paul Catanzaro Q: I've got a client with a classic kypholordotic posture. He's had issues with his lower back in the past. How should I go about warming him up? A: Okay, to address a kyphotic (i.e. hunchback) posture, have your client lay on a foam roll lengthwise along the spine working up to 15-20 minutes a day.
If performed prior to training, this simple maneuver can increase strength by as much as 3%. Then perform this series of exercises: 1. You'll recognize most of these movements from my Warm-Up to Strength Training DVD. Make sure to perform passive PNF stretches on your client for the following areas: calves, hips (i.e. piriformis, gluteus maximus, tensor fascia latae), hamstrings, hip flexors and knee extensors.
Have him perform a static abdominal stretch laying over the Swiss ball then instruct him to walk forward slightly so that his upper back and head are resting on the ball. Q: Great DVD!