It's October, which means we're right in the heart of peak foliage season, so this month's theme is Leaf Peeping Season! Which means mobility drills to counteract all that time spent in the car, and strength drills to prep you for those sought after walks and hikes in the woods!
Exercise: Deep Squat Holds with Hip Shift
Purpose: To use the power of the Adductor muscles and Hip Internal Rotators to open up the hip joints and pelvic outlet to allow for increased depth of squatting range of motion
Who It's For: Hikers, walkers, New Yorkers, New Englanders, the Canadians! Everyone who travels far and wide to experience the crisp, cool, charming woods during this fall season
Why We Love It: It opens up the hips and activates the glutes and adductors so you can safely navigate uneven terrain on walking and hiking trails
Procedure:
Grab a weight (preferably a Kettlebell) and hold it with both hands at chest level close to your body
Press your elbows forward to create a slight stretch in your mid back/between your shoulder blades. Do not slouch or lose height in your spine when you do this
Elevate your heels on a foam pad, towel or heel ramp with feet directly underneath hips and knees
Squat down as low as your hips will allow comfortably, and without your tailbone tucking underneath and forward (“butt wink”), while keeping your gaze straight ahead
Press your elbows into your knees and match that resistance by pressing your knees back into your elbows, building tension in your groin without moving
Slowly shift your hips to left so that your right knee is slightly in front of your left knee. Pause at end range maintaining tension the entire time
Shift back towards neutral and then to the right so that your left knee is slightly in front of your right knee. Pause at end range maintaining tension the entire time
Repeat as prescribed, 5-10 repetitions on each side
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
50 Mall Road
Suite 207
Burlington, MA 01803
Want to work with us in person at our Burlington Physical Therapy clinic? Schedule a free discovery call to learn how we can help you move better
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