I have a nice little set of exercises and stretches…
3×10 reps q day on the exercises (4 seconds between reps, 1 minute rest between sets)
1×3 reps on the stretches, twice per day (20 sec hold, 30 sec rest)
AROM hip/knee flx supine
AROM lumbar alt arm/leg (hip bird dog) w/ ball
AROM lumbar alt leg supine on Ball
Stretch hip/knee figure 4
Stretch Piriformis 4 point kneel
Stretch Piriformis supine crossed leg
AROM lumbar ext prone (uni press ups)
AROM lumbar rotn sidelying knee bent uni
AROM lumbar rotn supine
AROM lumbar arm walk prone w/ ball
AROM lumbar bridging w/ alt leg
Stretch hamstring uni longsitting
AROM ankle static neutral w/wobble bard
AROM hip/knee stance uni (clock reach)
AROM knee stance uni catch w/ball
Resist hip 4 way w/elastic
Resist stance uni w/crosspull w/elastic
Diagonal kicks
Free squats
BOSU lunges
Update: Found an exercise ball for what looks like fairly cheap:
However, the Bosu seems pricey… (I’ve seen some of them for as much as $150)
Related Posts - Blistered. I have a nickel-sized blister on my foot this morning that is stillsoft. It developed at mile 9 of my 16 miler yesterday.I also have mostly bruising-type pain on my right hip, probably fromthe Camelbak, and some ankle soreness from awkardly walking/running onthe blister.The good news is that usual injury......
- Strength Training and Stretching Workout #twit2fit I don't like strength training or stretching, but I am unable to do any walking, elliptical, stairs, or biking due to my piriformis bursitis... RunningAHEAD - Strings_n_88keys's log: View Workout. (Raised Leg) Ball Pushups 8x37, 296 total. 12,152 since 12/27/2008. Bicep Curls (each arm) 9x11, 1x3 - 20 lbs. 303......
- 43 minutes - my new nemesis. Rodes City Run 10k Race Report Course Commentary Ah, Rodes. Despite being similar in size to the Anthem 5k [7301 finishers vs 8516 finishers], Rodes is the antithesis of the Anthem 5k. First of all, there is more than twice as much race course per participant, which allows for better spacing for most of the race.......
- Laying off all workouts for the weekend In an effort to avoid any further injury, I'm laying off all workouts this weekend.I had some concern that my pushups routine was causing strain on already weakened joints, tendons, and muscles. So far, this action has seemed to help more clearly identify where the pain is. I have some......
- I accidentally did too many pushups RunningAHEAD - Strings_n_88keys's log: View Workout. Pushups 7x39, 1x38, 311 total (5 too many... oh well). 13,364 since 12/28/2008. Bicep Curls (each arm) 9x11, 1x7 - 20 lbs., 106 total. 615 since 2/14/2009. AROM hip/knee flx supine 3×10 AROM lumbar rotn supine 20x AROM lumbar alt arm/leg (hip bird dog)......
- I can walk without a major limp. #twit2fit The left piriformis bursa is still pretty ticked off, and I now I have a little left hip flexor pain, but I can mostly walk normally on a 600 mg dose of Advil. That's pretty good, considering that last week I couldn't hide the limp on Meloxicam, Advil, or even......
Blog Traffic Exchange - How to Find the Right Golf Shoes Having the right pair of golf shoes impacts much more...
- Every Day Yoga - Five Minutes, Five Postures #2 It’s generally agreed that a regular yoga practice can keep...
- The Role Your Legs Have in Your Swing Your legs may not be swinging but that doesn’t mean...