Update
LIFESTYLE NEWS - Exercise is one of the ways to improve your physical wellbeing and it aids in great measure to get rid of ailments, aches and pains.
Follow the exercise programme provided by the biokineticists at Anine van der Westhuizen Biokineticist in George and feel the difference.
This week biokineticist Lana Laubscher continues the series of bum exercises to help stabilise the hips.
I hope everyone managed to do the bridge exercise that includes lifting up one leg.
To progress on the bridge exercise from last week, you can lift one leg up while maintaining the neutral position of your spine and keeping you hips level, and then start moving your pelvis/hips up and down.
The movement is supposed to come from the glutes and you should not experience discomfort in your back.
This week we are doing another glute excercise.
To do the exercise:
Stand on all fours, making sure your hands are directly underneath your shoulders, and your knees are directly underneath your hips.
Activate your core muscles and make sure you keep your core activated as you start sliding one leg out to a straightened position (see illustration).
Ask someone to help you check if your hips are still level, or do it next to a mirror. 99 % of people tend to lift the hip of the involved leg higher.
This is your starting position for the exercise.
Now gently move your leg down so that your foot touches the ground, and then use your glute to lift your leg right back up again.
Throughout this movement you should try and keep your leg completely straight and let the movement originate from the hip and not from the knee.
As you lift the leg up again, you should be careful to NOT arch the back. Most people tend to use their back muscles to do the movement because of weak and underactive bum muscles.
Make sure your core stays activated, as this helps to prevent your back from arching.
Repeat the up and down movement
15 times and then switch over to your other leg. Try to do 3 sets.
Common complaint:
The wrists get sore. If your wrists get sore, go down on your elbows.
You can even place a step or a few books under your elbows to lift you a little higher if it is uncomfortable being on your elbows.
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