Safety Muscles Guide: Your Guide to Relieving Back, Neck, Hip and Shoulder Pain by Balancing Your Posture with Exercises at Home or in the Gym by Ishman Allison

Author:Ishman, Allison [Ishman, Allison]
Language: eng
Format: azw3
Tags: N/A
Publisher: Ishman BodyCare Center Inc
Published: 2018-04-03T16:00:00+00:00

Repeat 6-10 times, resting when you are tired so that you use good form. Do two sets.

3

Inner Thigh

This exercise is a common one, and is called an inner thigh leg raise. It is pictured below with ankle weight, but can be done without weight when first starting out. To begin, lay on one side with your upper body resting on your elbow. The inner thigh and arch of the foot should face the ceiling, and will stay facing the ceiling throughout the exercise. Inhale to prepare, and as you exhale you will raise your lower leg about halfway to the knee of the bent leg behind it. As you get stronger, you can lift up to the height of the back leg. When adding weight, start with 1-2 pounds, and make sure you’re challenged but in control for 2 sets of 10 repetitions. Rest as needed, so you can maintain good form. Stronger people may progress to 10 or even 20 pounds over time.

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