Move Aligned with Ramona Pittman
Yes!
09/07/2018
This comment was from a participant in the last session of "Gentle Yoga for 60+" at The Yoga & Meditation Centre of Calgary
We move, we learn, we laugh, we have fun together!
Next session: Monday mornings, Sept 10-Dec10
Strengthen your lateral hip muscles (& your foot muscles & your posterior chain & your walking muscles & your balance).
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Keep your hips stacked over your ankles when standing. (If you can lift your toes your hips are probably far enough back)
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If you feel unsteady, rest one hand on a wall, chair or counter.
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Try to keep your pelvis level & your shin vertical with each movement. In the "figure 4" move, you'll have to move your butt far back to keep your shin vertical. Try moving your arms way forward to counterbalance.
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You'll notice in the side view that my shin isn't quite vertical, although it improves at the end. Practice, practice, practice.
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Did you know that strength & mobility of your lateral hip muscles has a whole lot to do with keeping an arch in your foot?
How does your knee move when you get up or down with a lunge-type movement? Does it deviate toward midline? Or does it track in line with your ankle and hip?
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Does it matter? It might, if your knee always deviates medially, because that could create a circumstance of imbalanced loading of the joint, repetitive strain and/or less stability (Notice how there is more wobbliness in the first video, and more stability in the second video)
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What helps to stabilize your knee? To a large degree, it's lateral hip strength, which not only helps to support knee position & movement, but also helps you to balance better, & walk better, to name a couple of uber important things.
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How do you improve knee movement & cultivate lateral hip strength?
You could start by observing how much medial deviation and wobbliness you have with knee flexion and extension - (for instance, when you're walking up stairs, or lunging), & trying to wobble/deviate less.
In standing-based movements, you can practice stacking your lower leg to feel more of your weight in the center of your heel, rather than over your forefoot or toes.
And you could work on lateral hip strength & mobility. Coming soon: some lateral hip movements!
I regularly post movement info on Instagram. If you want to check it out, my IG name is "ramona_pittman"
You don't have to have an IG account to access; you can just go to www.instagram.com/ramona_pittman and view in your browser
05/09/2018
Moving for even 10 minutes a day makes you HAPPIER!!
Can you find 10 minutes to walk or dance or stretch or roll around on the floor today? How about 5 minutes once or twice or even three times?
Happy moving today! 🙂
Even a Little Exercise Might Make Us Happier People who work out even once a week or for as little as 10 minutes a day tend to be more cheerful than those who never exercise.
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