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: Alternating Retro Lunge with Kettlebell
Purpose: To strengthen primarily the quads, hamstrings and glutes with low orthopedic cost to the knee joints, while also challenging balance
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 strengthens the glutes and quads (amongst other leg muscles!) while stretching the front of the hips and tops of the thighs that are often tight from sitting in leaf peeping traffic
Procedure:
Stand with your feet together and hold a kettlebell by the horns up to your chest
Reach one foot back behind you so your knee is bent to 90 degrees. Dig your toes into the floor.
Keeping your trunk in line with the thigh of the back leg, lower yourself towards the floor as low as comfortable, ideally tapping the knee onto the floor.
Maintain a slight posterior pelvic tilt using your core and the glutes of the back leg.
Press through your toes using your glutes as you return to standing with feet together.
Repeat on the other leg.
Repeat as prescribed.
*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
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