KINETIC Sculpt® places a large emphasis on injury prevention. My first rule of exercise is always “don’t hurt the money.”
Hip Rotation is integral to movement and there are a large number of hip related injuries that are possible.
- Low back pain
- Muscle strain injuries (groin pull/ hamstring strain)
- Hip Bursitis
- Hip labrum tear
- Hip arthritis
- Stress fractures
If you are experiencing chronic pain, please do not attempt to self-diagnose, or let your trainer give homespun advice. I highly recommend you see a board certified Orthopedic and Sports Medicine physician for a thorough examination.
The best medicine to avoid injury is prevention. I am posting this video found on the internet via Nike Running. You will find a number of hip exercises demonstrated.
Myrtl Routine - 12 Exercises to help strengthen the hip girdle and provide a greater range of motion. I recommend you incorporate a few of them into your workouts.
- You can perform them at home or outside.
- You don’t need to perform them all at once.
- You can phase them in your workout on alternate days.
1.Clams – 5 Reps per leg
2. Lateral leg raise - 15 Reps per leg
- 5 reps neutral
- 5 reps toe down
- 5 reps toe up
3. Donkey Kicks - 8 Reps per leg
- Watch your lower back
4. Donkey Whips - 5 Reps per leg
- Guard the aggressiveness of you your leg swing
5. Fire hydrant - 8 Reps per leg
6. Knee Circle: Forward - 5 Reps per leg
7. Knee Circle: Backward - 5 Reps per leg
- Expect to struggle
8. Hurdle Trail Leg: Forward - 5 Reps per leg
9. Hurdle Trail Leg: Backward - 5 Reps per leg
- Expect to struggle and feel uncoordinated. Don’t quit.
10. Lateral Leg Swing - 5 Reps per leg
11. Linear Leg Swing - 10 Reps per leg
You can also download the PDF courtesy of Nike Running as a companion guide. Copy it to your phone and you can carry it with you.
EXERCISE CONSCIOUSLY. – Erwin
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I would like you to put yourself first, trust your instincts and think of how your every workout can make your life better outside the gym. more