Exercise for the Hip & Knees the Lower Extremity. Dahelia S. Hunt TravelFit Online FMCA 2017 TravelFitOnline.com

Transcription

1 Exercise for the Hip & Knees the Lower Extremity Dahelia S. Hunt TravelFit Online FMCA 2017 TravelFitOnline.com

2 Lower Extremity Seminar Outline Basic Body Structure & Mechanics Rehabilitative (Return to Motion) Principles LE Construction (Structure & Mechanics) LE Movement Whole Body Exercises with Focus on the LE

3 Rehabilitative Continuum General Training Advanced/Sports Specific Functional Training Neuromuscular Reeducation Range of Motion Proprioception

4 Rehabilitative Continuum Five Elements plus One 1. Range of Motion with Proprioception 2. Neuromuscular Reeducation with Proprioception 3. Functional Strengthening with Proprioception 4. General Strengthening with Proprioception 5. Advanced / Sport Specific with Proprioception plus One Proprioception

5 Body In Motion 3 Primary Systems (Considerations) Skeletal Bone & Joint structure Transfer force Capsuloligamentous Flexible (or maybe inflexible) sack around joints (Capsulo) Ligaments (Hold bones together) (Ligamentous) Muscular Provides movement force Muscle (engine) Tendons (Muscle power to bones)

6 Alignment - Stand or Sit Ears & Head over shoulders Hips (pelvis) slightly tucked Knees pointing forward Feel 4 points under feet Big toe Little toe Outside edge of heel Inside edge of heel Chest Open (Headlights) Sternal Notch upwards Attitude - Headlights Shoulders down and back Chin Parallel to ground Eyes looking forward Relaxed Shoulders Amos 7:7 - Plumbline BAD TravelFit GOOD Retracted head Shoulders down & back Pelvis Neutral Core Pulled in Knees Forward 6

7 Rehabilitation for LE Knee Slides - Glide foot toward Knee Knees Quad Sets to Strengthen muscles around knee Leg Lowering straight Leg, Toes back 1/4 Squats Hamstring Stretching Quadriceps Stretching These exercises should be done daily or twice, or any daily activity that can incorporate any of the above.

8 Heel Slides Hamstring Stretch Leg Lowering ROM CORE-Thighs-Knee-Ankle 8

9 Heel Slides Chair Heel Slides Seated Heel Slides Wall Heel Slides 9

10 Hamstring Stretch Hold/Extend Hamstring Stretch Wall Hamstring Strecth Prone Hang Hamstring Stretch Quad Set Leg Lift Hamstring Stretch 10

11 Strengthening (NMR) Quad Sets Leg Lowering Straight Leg Raise Bridge Calf raises 1/4-1/2-Full Squats 11

12 Quad Sets Tighten-Release 1).Tighten muscles upper leg 2). Push down back of knee 3). Tighten more 4). Release leg completely 5). Repeat Note: If full effort exerted, 10 repetitions will be very hard to complete Quad activation is the first part of every subsequent exercise. 12

13 Leg Lowering Exercise 13

14 Straight Leg Raise QF = Quad Set 1). Supine (face up) position 2). CORE tighten 3). Quad set 4). Hold quad set, raise leg slowly to 12 5). Reset quad set even tighter 6). Hold quad set, lower leg slowly 7). Release quad set 8). Release CORE set 9). Repeat Note: If done correctly, 10 slow repetitions or 1 minute of exercise should be a large exertion. 14

15 Tighten CORE muscles first Bridge Lift butt Advanced: Add Quad Set, then lower leg very slowly, then return. Go back to bridge, repeat other leg 15

16 1/4 and 1/2 Sit to Stand Squat 1/4 Squat 1/2 Sit to Stand Squat Full Sit to Stand Squat 16

17 Cardio Moves Walking Tall 17

18 Knee Lifts with CORE Engaged 18

19 Hamstring Curl with CORE Engaged 19

20 Lateral Squat with CORE Engaged 20

21 Lunge with Lateral Twist 21

22 Foam Roller Lower Extremity 22

23 LE Focus - All in One Exercises (5) Sequence 1. Wall Exercises - Standing Tall - Assess Feet positions, feeling all four points of your foot (R/L of Heel - Little Toe and Big Toe. Line up 2nd Toe with Knee. Balance on one leg, not losing alignment of your feet. 2. Squats - 1/ 4 Squats for knees - Feet Firmly planted - 1/2 squats (lowering) as low as possible focuses more on upper part of thigh, hips and buttocks. 3. Push - Pull - Push away from wall, pull on exercise tubing, rope, railing, etc. 4. Leg Lift Series - Focus on posture and control. Upper body movements are optional. 5. Planks - Seated Planks - Do Seated Planks with Quad Set and Leg lifts

24 TravelFit Consultants Exercise Programming Spa/RV Park Program Development Convention Lecture Series Contact Us! (832) (Wayne) (832) (Dahelia) Consultation is FREE Dahelia & Wayne Hunt 3478 Catclaw Dr., #136 Abilene, TX TravelFitOnline.com You don t have a trainer, but need some coaching?