Archive for November, 2013

Exercise: Basic and Intermediate Hip Exercise

Posted on November 29, 2013. Filed under: Ataxia, Cerebellar ataxia, Elderly, Exercise, Falls, Multiple Sclerosis Treatment, Multiple System Atrophy, Parkinson's Disease | Tags: , , |

Hip strength is integral to improving balance during standing or walking activities. Below are exercises to strengthen the hips in two directions: abduction and adduction.
Abduction involves moving the leg outward, away from midline of the body.
Adduction involves moving the leg inward, toward midline of the body.

Basic (Snow Angels)
1. Lay on back with arms at rest on chest or abdomen and head supported with a pillow
2. Perform “snow angel” movement: Move right leg slowly and smoothly away from and then back toward the left leg while keeping legs in full contact with the surface.
3. Perform 3 sets of 10-20 repetitions or until fatigued
4. Repeat on left leg.
5. MODIFICATION: if this exercise is too difficult to perform due to friction of the moving leg on the sliding surface, place a plastic bag under the heel of the moving leg to reduce friction.
Muscles used: inner thigh and outer hip muscles

Intermediate (Clam shells for abduction)
1. Lay on side on a firm surface (floor or firm bed) with knees bent to 90 degrees.
2. Keeping your feet touching, hinge open your top leg about 12 inches without letting your hips fall forward or backward. Your knees will open up like a clam shell does (hence the exercise name).
3. Hold for 1-3 seconds and perform 10-20 repetitions or until fatigued.
4. Lay on other side and repeat
Muscles used: outer hip muscles

Intermediate (Pillow squeezes for adduction)
1. Sit upright on firm surface (chair, bench, etc.) with good posture and feet flat on floor with knees bent to 90 degrees.
2. Place pillow between knees and squeeze that pillow for 3-5 seconds and repeat 10-20 times or until fatigued.
Muscles used: inner thigh muscles

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