mediBall Exercises – Hip Extension Single Leg Lift

Martyn — Fri, 27 Nov 2009 01:43:59 +0000

This is the second of a series of posts focusing on mediBall® Exercises.
Enjoy and come back soon for more mediBall® Exercises.

Purpose of Hip Extension:

Strengthen back of thigh (hamstring) and bottom muscles. Activate muscles that control lower spine and pelvis.

Hip Extension on the mediBall

Instruction:

Lie on floor with feet on ball.
Raise hips until back is straight.
Raise one foot off ball.
Return to base position and repeat alternating legs.

Prior to exercising
Ensure the area is an adequate size, and free from sharp objects &/or other obstacles

Body Check

Tongue on roof of mouth
Head, neck & shoulder deactivation
Chin tucked slightly
Activate TVA (pull umbilicus towards spine)
Activate multifidus (confirm with tape or by pressing fingers against multifidus the back muscles mirroring the belly button)
Pelvic Floor Activation
Maintain Neutral Spine

Postural Alignment Check

Ear, shoulder & hips in alignment
Knees & ankles in alignment

NB. Fatigue is always the guide to repetition i.e stop, rest & then try a few more reps.

Important Note: Consult your physician before starting any exercise program, especially if you have had recent injuries, surgery, physical problems or if you have been inactive for some time.

Disclaimer: This is a basic guide to improving balance, muscle tone and flexibility. All exercises should be performed with care and caution, if unsure about an exercise please seek professional assistance, we take no responsibility for injuries caused by stretches performed incorrectly. Reproduction of any material without written permission from the publishers is strictly prohibited.

How to Use a Goniometer

BradleyW — Thu, 29 Oct 2009 01:30:24 +0000

A goniometer is used by therapists to measure a joint’s range of motion (ROM). It can be helpful in determining if a patient/client is lacking in mobility due to an injury, or how well he is recovering after sustaining an injury. Here are some handy tips and if you would like to get some qualifications you should investigate the ISAK accreditation courses.

The term “goniometer” comes from two Greek words that mean “angle” and “measure.” This is essentially what you are doing when you measure range of motion — measuring an angle. Here is a typical goniometer – the common range of sizes are 6″, 8″ and 12″

AOK Fitness Connect » hip

mediBall Exercises – Hip Extension Single Leg Lift

Purpose of Hip Extension:

Instruction:

How to Use a Goniometer