Corrective Exercises

Ok, so it's been quite some time since I've checked out the blog, so I'm kicking off my new participation with some corrective exercises. If you're like me, and you spend a good part of your waking hours stuck at your desk, then you may be suffering with a lot of the same issues as me. I spent a good part of the last few years nursing several injuries that limited much of my activities, and were all spawned from tight muscles through the hamstrings, IT bands, and hip flexors. I will begin posting the exercises I use to repair these issues and strengthen my core. Here's today's:

FOAM ROLLER (Inhibit)
Back of the Hip:
1. Sit with foam roll on back of hip.
2. Cross same foot to opposite knee to increase pressure (optional).

Movement
1. Slowly roll back of hip; apply pressure on tender spots for 30 seconds.

Front of the Hip:
Start
1. Lie with foam roll on side, in front of hip.
2. Cross top leg over lower, with foot touching floor and bottom leg raised off floor.

Movement
1. Slowly roll front of hip, slightly in front of hip joint; apply pressure on tender spots for 30 seconds.

Calf:
Start
1. Place foam roll under mid-calf.
2. Cross opposite leg to increase pressure (optional).

Movement
1.Slowly roll calf; apply pressure on tender spots for 30 seconds.


STRETCH/LENGTHEN

Hip Rotator Stretch:
Start
1. Lie on back with foot placed over opposite thigh.

Movement
1. Place hand on knee and pull to opposite shoulder until stretch is felt in back of hip.
3. Hold 30 seconds.

Standing Hip Rotator Stretch:
Start
1. Stand with one leg back and other forward. Point toes of back foot inward.

Movement
1. Squeeze butt muscles and shift body forward, straightening rear leg.
2. Raise arm - same side as rear leg - to opposite side until stretch is felt in front of pelvis.
3. Hold and rotate back; hold 30 seconds.

Wall Calf Stretch:
Start
1. Facing wall, stand with feet straight in staggered stance.
2. Lean against wall with upper body; rear leg extended.

Movement
1. Maintain straight line from head to heel of back foot, bend arms to move chest toward wall until stretch is felt in back of lower leg.
2. Hold 30 seconds.


CORE ACTIVATION

Floor Bridge:
Start
1. Lie on back with knees bent, feet flat and shoulder-width apart.

Movement
1. Draw-in belly button and squeeze butt muscles.
2. Lift pelvis off floor until knees, hips and shoulders are in line, pushing through heels.
3. Lower pelvis to floor.

Floor Cobra:
Start
1. Lie on stomach with arms alongside body, palms facing floor.

Movement
1. Draw-in belly button, squeeze butt muscles and pinch shoulder blades together.
2. Lift chest and hands off floor, keeping arms straight.
3. Hold two seconds.