Unique Band Balance Exercise & Rotating Leg Stretch For Hips
I hear clients and people all the time that say they want a stronger core. It’s so much more than just working the abs and low back. To be truly strong in your core you must be able to stand on one leg and activate your core, hip deep internal and external rotator muscles. As we age our hip muscles and ligaments get wound more tightly due to inactivity or lack of focused daily stretching. You may already know that sitting for long periods of time is an actual risk factor for ill-health. Our bodies are designed to be moved and not in just a traditional leg up hamstring stretch. Once you watch the video of me balancing on one leg and rotating my femur you will catch on. This can also be applied when you are lying on the ground although it won’t be as deep as a stretch without being weight bearing.
The first movement is the 1 Leg Fire Step. I picked this up from a runners continuing education credit I’m currently doing. Try for 2 – 3 sets of 15-20 reps a few times per week to help with activating your hip mobility muscles which help you in a walking and running gait. You might even have to slightly hold on to something if your balance is really terrible with the goal of not holding on or falling over.
The second movement think of as not only a hamstring stretch but a hip hinge movement combined with rotating the arch of your foot in and out which rotates your upper thigh (femur) around the greater trochanter (hip bone that’s in the ball and socket joint of your hip). You might find that one leg rotates better out than in or you just find an imbalance you can work on improving.
Let US keep you accountable with my over 30 years as a fitness professional & staff getting thousands of individuals feeling and looking great? No excuses as we’ve got onsite and online to keep you accountable to YOUR GOALS.
Energy Fitness is a Boutique Fitness Studio by appointment onsite & online personal training/nutrition coaching via zoom. Onsite, we serve the Greenville/Travelers Rest, South Carolina area. We aren’t a gym.
We work with clients ages 40-70 that are busy executives, biz owners, working parents and retired active individuals. We work around injuries & use your time effectively with our 30 min. Semi-Private Sessions.
Check out our ONSITE facility in Greenville, South Carolina (Travelers Rest area) where most of our clients personal train with us twice weekly. Video tour 2000 sf facility. We also have ONLINE Via zoom twice weekly.
Our packages include functional movement screening and other helpful items so we can assess your starting point and see the quality of how your body moves. Our standard packages last anywhere from 4.5 months to 12 months (because honestly you know it’s gonna take more than an intro program to get you to where you want to be!). You can always find out more about all of our options by contacting us for a consult via phone and or/in person.
Invest in yourself!
Get started by CLICKING HERE IF YOU WANT A FREE ONSITE or VIRTUAL FITNESS CONSULT (VALUE $87) or one of our other services listed above. Just give me a call or text at 901-466-6242 and we can chat about your goals and tell you about our programs.
If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, wrists and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.
Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness /Owner/Dir. of Training
(Club 29 Fitness Inc.)
898 N. Hwy 25 Bypass, Greenville, SC 29617 (Travelers Rest)
Located: Greenville/TR area since Aug. 2023 (Memphis, TN 2002-2021)
click here for video tour: Energy Fitness
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