<p>Yes, I do them. I found them to be a very tricky exercise to learn. The balance is a real challenge, and it turns out that the balance problems are really a symptom of weak glutes. The body has to be stabilized in all planes by the hip/glutes of the standing leg.</p>
<p>I believe that it would get McGill’s seal of approval. It is the most spine friendly deadlift/hip hinge exercise you can do. That’s specifically why I spent so long trying to nail it and why it’s almost always in one of my workouts each week. For one thing, you can work the bejeezus out of your glutes without lifting very heavy weights. It is pretty much the main deadlift that Mike Boyle does with his college and pro athletes, because it is so spine friendly compared to deadlifting a barbell.</p>
<p>I had a member of my kettle bell class tell me recently that she had discontinued the use of NSAIDs for her arthritis after starting my class. She’s been doing the class for about 3 months now. Had another lady tell me she was SUPER SORE after her first day of my class so much so she had to get help getting out of bed the next day! She has been to class 3 times now and yesterday in class she told us that after the second day she wasn’t nearly as sore. These senior members are getting results quickly and they’re amazed. And they are enjoying it!</p>
<p>Deborah, we need to give you an award for consistency (meant very sincerely and with admiration). You’re like a well running clock with your workouts. </p>
<p>I went to the gym as well - 4.35 miles. Still hot and humid here for some reason. Going to try and do my 11 miles tomorrow; for some reason long Sunday runs just don’t hold any interest for me.</p>
<p>Did a quick two-mile walk around the high school track–then headed out to see the Red Sox trounce Tampa Bay. It was a great game and I got more waking in since we parked in a lot that was a 20 minute walk to the ball park. I figure I got in another 2-3 miles.</p>
<p>Haven’t been around for awhile. Feel guilty reading here when I’m slacking! Been running 4-5 days a week. Not much strength/core. 10 ibs. Heavier since august 1. Knee is still problematic. New diagnosis is that my super tight IT band is major contributing factor. Was at PT today for Graston and hip strengthening exercises. They gave me a stretch band to do clamshells. Supposedly the cracking and popping sound on my knee is the IT band rubbing against the knee?</p>
<p>Might run a 5k Sunday if I get my mind straight. Still hoping to break 20 sometime in this 2nd half of life.</p>
<p>Running 4 to 5 times a week doesn’t sound like slacking to me!</p>
<p>Hips, hips, hips. The root of so many aches and pains. I find that stuff like clamshells are most effective when I do them really slowly and deliberately, looking for quality rather than pounding out reps.</p>
<p>Ohio, good to hear from you! We missed you. Dang IT bands!!! Believe it or not, a steady “diet” of clamshells, planks, bridges, wall sits and other core/hip strengthening exercises did magic for my knee pains. It is a slow (and sometimes not exciting) process, but you will get there!</p>
<p>Keeping fingers crossed for nice weather for MOfWC’s morning run. PNW got soaked in the week prior to this weekend, but so far, the weekend forecast looks good. Maybe I’ll get to see a colorful leaf or two (when it rains like this, leaves simply turn yucky brown and fall off).</p>
<p>I’m convinced that we have to make a commitment to a steady routine of core and hip/glute strengthening exercises. I think the little 10 to 20 minute warmup/core routine I do three times a week hitting these areas is probably the most effective exercise I do.</p>
<p>I guess there are fiver hip/glute specific exercises in my current warmup, including something like this one:</p>
<p>Big X walks. 12 steps in each direction gets my hips burning every time without fail.
I do it with a mini band around my ankles to provide the stepping resistance and two exercise bands (one from the left foot to the right arm and one from the right foot to the left arm) to provide the outstretched arm resistance. I hold my arms parallel to the ground, so it looks a bit like DaVinci’s man.</p>
<p>It doesn’t take a lot of reps of this stuff. Probably better to do a few good reps, but do them regularly, several times a week. It’s a long term (actually life long) project.</p>
<p>That’s why I had to go this week. The fortuitous gorgeous weather timed to coincide with near peak foliage was an opportunity that doesn’t always roll around.</p>
<p>Hops, that’s awesome that your seniors have this opportunity to get the benefit of this type of work! As someone who was “stuck” on prescription NsAIDS for 1.5 years way back when, I can tell you its very liberating to find ways to both get off them and feel good. Bless you for what you’re giving them!</p>
<p>Idad, thanks for the info on the single leg deadlift. I didn’t try it yesterday because it was warm ish and I figured I might as get one more Aquajogging session in while I could, but I may practice the move this weekend. </p>
<p>Thanks also for my cyber fall tour Painting today if the weather holds so I’m not likely to get any hikes in…though what I really want to do is get out in the kayak for a fall float. But the contractor has miraculously finished the studio front on schedule, and if I don’t get paint on it now…I may miss the weather opportunity!</p>
<p>Eddie, I’ve always thought you were an angel, but it had nothing to do with your arms :)</p>
<p>Checking in from South Bend / Notre Dame after my run. The good news - time of 36:45 which is actually shorter since I had to stop for a minute when a cop let traffic through. The bad news is that my new Polar (thanks Idad) measured the course at a bit less than 3 mi :-). Oh well, I didn’t hear that. Now to analyze my heart rate and calories burned. I am wearing a Fitbit, WW Active Link and now the Polar HR monitor that bluetooths to my phone and announced (to my surprise) when I was done 1 mile, 2 miles, etc. I am wired for sound that’s for sure!</p>
<p>Good job, Pizzagirl. What polar is it? Is it gps?</p>
<p>Bunsen- got 6 miles in yesterday morning and 7.1 this morning. A tiny bit of drizzle for about 2 miles this morning but barely noticeable. VERY dark. Glad I had the headlamp. A little creepy, but everyone said it is safe enough. Beautiful views of downtown lights from the park. Took under 2 miles to get into the park. Nice runs. Also did a cruiser bike activity in the park yesterday afternoon.</p>
<p>Yes - it’s one of the links Idad had helpfully posted - it synchs to an iPhone app and tracks heart rate, time in each exercise zone, distance and calories. I just opened it last night but it was very easy to set up.</p>
<p>Oy hips! My weakest link. I agree that at certain point those PT/maintenance exercises just have to become a way oF life to be able to keep functioning the way we would like. </p>
<p>Bought a cruiser bike today. I have a road bike that was built for me when I was younger, fitter, and more nimble. Its aggressive lines are too much for me now, too hard to get on and off quickly. I am no longer comfortable riding it in traffic, so I decided to buy an upright bike and put a basket on it and use it to run simple errands, like going to the post office or the bakery.</p>
PNW got soaked in the week prior to this weekend, but so far, the weekend forecast looks good. Maybe I’ll get to see a colorful leaf or two (when it rains like this, leaves simply turn yucky brown and fall off).</p>