If you think you have bad knees from exercise, the pain may be originating from your hips! I have learned about this connection through Pilates. Pilates strengthens and stretches the hip joints to promote lengthened stronger muscles.
One exercise that you can do at home is called hip abduction and adduction. You can find these machines at most gyms, or improvise at home with common children’s play balls, or bands.
Loop a band around a heavy stationary object (I used a tree once while on vacation). Keep the core tight and engaged, and balance on your left foot. Straighten your right leg, bringing the leg out as far as you can with straining your groin muscle, or contorting your lengthened torso. Hold for 1-2 seconds at the top, and then slowly return to start. Realize the journey up and back down have benefits. Repeat 12 times for both legs. Form is very important to keep from pulling a muscle. Keeping the core tight protects your back, works those muscles and keeps that lengthened posture
10/07/10 Thursday Daily Workout:
Strength train-shoulders/abs
pilaties: reformer-55 minutes
seated shoulder press- 12 lb
standing shoulder raise- 1 tube
ab crunches on stability ball (4 breath count up and back)
arnolds- 12 lb
plank ( hold for 50 seconds)
single arm lateral shoulder raises- 5 lb
10/07/10- Eating Diary:
Day A
7 am- 4 egg whites (67 cal)
2 oz. oatmeal ( dry weight) (221 cal)
11 am- protein shake (160 cal)
2 p.m.- 3 oz cod (144 cal)
3 oz brown rice or quenoa ( 101 cal)
8 oz green vegetables ( raw or steamed) (88 cal)
1/2 tsp uda or flax oil ( 65 cal)
no calorie or reduced sugar diabetic salad dressing
6 p.m.- 3 oz turkey breast (149 cal)
3 oz potatoes ( boiled in skin) (64 oz)
8 oz green vegetables ( raw or steamed ) (88 cal)
8 p.m.-3 oz. Halibut (broiled) (145 cal)
3 oz beans, Lima (frozen) (104 cal)
8 oz greens (assorted) ( 88 cal)
1/2 tsp Uda's or flax oil ( 65 cal)
TOTAL CALORIES: 1551
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