<p>I went to a physical therapist exactly a year ago for back pain. She gave me most of those exercises that idad linked to, plus a few others. I’ve been doing them religiously for a year. I wouldn’t say I’m totally pain free (find me a 50+ year old who has no pain), but instead of acute debilitating pain, I now have occasional dull aches.</p>
<p>Went swimming today and did strength training. I think I’ve found a yoga class. I’m not a big class person, but a friend goes to this studio and talked it up, so I went with her. I’m going to try to go once a week with her, so I’ll get both exercise and a social experience. </p>
<p>The single leg squat that MKat mentioned is the ultimate hip exercise, but it is very advanced exercise! It requires the single hip to stabilize the body weight simultaneously in three planes: side to side, back and forward, up and down. At least for me, it was a long term project.</p>
<p>It’s also the world’s best rehab for ACL knee surgery or to strengthen the hip for knee injury prevention. With the prevalence of ACL tears in female athletes, this one really should be mandatory for all female high school and collegiate athletes.</p>
<p>Here’s one of the Team USA Hockey players doing the beginner version at Boyle’s. Single leg squat to a bench and back up. Gives a little bit of security on the way down:</p>
<p>Single leg squats on a Bosu with dumbbells are ridiculously challenging for me, particularly if I turn the Bosu upside down. There are lots of double leg squat exercises and other less advanced exercises that are very effective including hip abductions from a side laying position on the floor and leg kick backs. All of these exercises can progress from using just body weight, to using resistance bands, to dumbbells, to using a step bench, to adding stability challenges to using one leg. The variations seem endless.</p>
<p>Easy 6 miles this morning. Nice to have a group to run with - makes all the difference. Helping me keep my sanity as the year draws to a close! </p>
<p>Thanks for the ideas. I will review them. I have been working on strength and flexibility in my hips the last year or so and have clawed back some range of motion. </p>
<p>Well, I didn’t get to the gym today for my regular cardio + weights, but I DID finish the Christmas cards and get them in the mail. I got somewhat sidetracked yesterday, so everything got pushed off another day. I’m feeling very “Scroogey” these days, with a bad case of “Bah Humbugs” coming on. We’re going to a fun Christmas event tonight, so that should help – as well as a very fun dinner with friends on Saturday. I think I’m a little down that S won’t be with us this year. He’s in the Air Force (in NJ, which is just fine with me) and is on duty for Christmas and New Year’s. (We did get to see him at Thanksgiving, though.) Reservoir run tomorrow, I hope.</p>
<p>I looked more closely at some of those exercises. The one legged squats I will have to work up to. I can do them unweighted, much easier on one side than the other. </p>
<p>Fit kid is home for break, and guess what? He’s not so fit. School has changed his focus, at the expense of muscles, thank goodness. That said, we went to the gym today for a light workout. I ran 2.5 and did some upper body weight work, and he did his weight thing. </p>
<p>2 indoor runs today. It was just SO gloomy, dark and cold outside… 5.3 miles total. Streak is at 63 days, I think. 11 miles behind the pace bunny for the 1300 miles for the year.</p>
Trainer workout today–Lots of core work, squats, and planks.
Idad: those single leg squats are definitely challenging. I’m not sure I could do it on a bench as high as the one in the video. I could definitely do it on a lower bench.
<p>Where is everyone? Our thread was on page THREE!!!</p>
<p>1.2 miles very early this morning before my 7:15 meeting (dreadmill). 3.2 this afternoon right before it got dark. Ran from work and it was gloomy but peaceful. I’m gaining on the pace bunny.</p>
<p>I’m in a sugar/junk food coma. My assistant gave me a tin of her homemade fudge for Christmas. I got a law firm gift of very nice caramels. There is food everywhere. I have failed at resistance. I’m going to need to do a serious reset in January.</p>
<p>I had a Pilates session this morning; focusing on balance, back and core strength. Nothing too exciting, busy day at work and just feeling a little run down. H is off for the next several weeks as the U is closed so we’re headed off to do some shopping tomorrow. Nothing like waiting until the last minute! </p>
<p>I’m busy trying to get ready for Christmas. My wrapping is done, but I still have to put bows on packages (to give the kitties less time to eat them).</p>
<p>I feel like I still need to do Christmas “everything” - more buying, lots of baking, more wrapping. Made it through the work potluck today with a taste of most everything but small portions. No bun on the pulled beef, water for my beverage, but did enjoy some cheesy potatoes and the grape salad thingy with sour cream/cream cheese, brown sugar and nuts. And a small piece of cake. A couple meals out coming up this weekend - one of them Mexican which I have been waiting FOREVER for …will have to count out my chips for salsa or something! </p>
Just kidding. Fingers crossed for you, MOfWC!</p>