Fitness · Health

Exercises to Empower Musculoskeletal Health

6. Hip Strengthening to Help Knee and Back Alignment

  • Standing on one leg with hip Abduction: Stand with feet slightly apart, knees slightly bent, hands on hips or one hand on a chair or wall for balance. Shift weight to stance leg keeping it slightly bent.
  • Exhale: Keeping toes pointed forward, foot flexed, and leg straight, lift the left foot off the ground and out to the side as high as you can. Hold here for 2 counts.
  • Inhale: Lower slowly with control without letting left foot or leg rest to complete one rep. Do not let momentum swing your leg, keep it slow and controlled. Try to keep upper body straight, don’t lean forward or back. Also try to keep both legs in line with body, not forward or behind.


7.  Squat and Hip Hinge to Build Biomechanical Strategies for Functional Activities

  • Use a chair that can support your feet on the ground. Slide to the edge of the chair, with your feet shoulder width apart, bring your trunk forward so your “nose goes over your toes” gently push your heels into the ground while holding a braced belly lower your body down slowly.
  • Squeeze your buttocks and bring your hips forward to stand. Bring your buttocks back and your trunk forward and lower yourself in a controlled manner back to the chair.


8. Hip Hinge to Help With Lifting Mechanics

  • While keeping your belly braced, move your hips backwards allowing your trunk to hinge forward, push your heel into the ground and squeeze your buttocks as you lift up keeping weight close to your body.
  • Keep your feet shoulder width apart and keep your shin bone perpendicular to the floor, not allowing your knees to track forward over your toes.


9. Hip Flexor Mobility to Help Posture and Walking Mobility

  • Hip Flexor Stretch: In the lunge position gently squeeze the buttocks.
  • Keeping posture tall without leaning forward, bend to the opposite side reaching up. Hold for 1 minute.


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  • PatriciaM January 30, 2018 at 10:43 am

    Great article! As an student of Yoga for many years, I now take classes with all these asanas for “Living agelessly”
    I recently studied 200 hours for Yoga teacher training and plan to teach a class similar to all these moves! Such good information!