#tuesdaymotivation Tuesday Tone.
Standing Variation Leg/Hip Abduction Exercises: Mid/Lower body.
Tone & strengthening the hips, buttocks (gluteus minimus + medius). The sides are sitting on the outside & middle muscles of the buttocks, upper thighs & pelvic stabilisation.
As I’m asked a lot about resistance training due to the many years my joints & bones have been affected by Lupus (autoimmune disease). For a full breakdown on my Lupus SLE story visit http://www.gelliottservices.com about me section.
Lupus SLE symptoms can include joint & muscle 6 presenting itself in most common parts of the body such as knees, hips & spine. Also, with the ability to cause inflammation , it can create Lupus related illnesses. This can cause challenges when considering getting a good resistance workout to do that can tone & strengthen body parts.
But also by doing resistance exercises, which is beneficial to overall health & aiding reducing the severity of symptoms such as pain from inflammation by strengthing muscles & joints (surrounding area or the site affected).
Lupus Awareness Note: Active Lupus SLE can cause Sacrolitis, which is inflammation of Sacrolliac joints (SI), the pelvis & spine connection Where the top of the thigh joint is connected to the pelvis. When inflammed due to any triggers can be very painful (lower back & hips/upper thighs), affect daily mobility. So doing exercises that can help improve health & strength of muscles & joints that stabilise & surround the point of inflammation is beneficial.
* I was diagnosed after an MRI scan & investigation by my Lupus rheumatology consultant during my hospital appointments.
The great thing about resistance band exercises is that any level fitness person can benefit from improving tone & strengthening muscles & joints. Tailoring your own goals. The most important thing is ensuring that the technique is done properly. That’s where qualified trainers like myself are here & to apply adaptations should they be needed as not one size fits all.
Starting position: Pick which resistance band strength you want to use. The thicker the band, the higher the resistance (weights replacement). Step into your band & raise it onto your calves or above the ankles.
Stand up straight facing forward, including feet, which should be hip distance apart. Have your arms in whatever way provides you with stability. That could be hands-on hips or arms up out to the sides. I have my hands holding each other in front at my waist (personal preference). The movement is generated from the hip & not the moving foot.
Try to keep the foot from touching the floor. This can be challenging whilst keeping balanced. It’s okay if it does touch the floor as with time and continuity, it will get easier as improvements in strengthening those areas will increase stability & balance.
Repetition sets: Starting goal 15x minimum each. If it’s too easy, then increase number.
1. Raise the leg/foot straight up from the side slow enough to feel the resistance & lower to the standing leg.
2. Raise the leg/foot (foot slightly turned outwards) at an angle backwards as if you was standing in a square box & was directing your foot to the direction of a corner of the box & back again towards the standing leg.
3. Back Leg Raise. Raise the leg/foot behind you until you feel the resistance & lower.
Remember to always seek advice from a professional health &/or medical practitioner before exercising & for any medical diagnoses.
One to one training & group sessions. #lupus #chronickidneydisease #raynauds #kienbocksdisease #advocate #awareness
#trainer #teacher #yoga #Fitness #health #wellbeing professional (IPHM).
G.ElliottServices 