| |
Mobility: "Leg Swing"
Straight up & back followed by front
diagonal.
Side 90° followed by back diagonal.
OBJECTIVE: Open hips & improve hip
stability.
-
Stand upright with feet close
together.
-
Assume 1-leg balance stance then swing
one leg up and back with knee and leg straight; repeat; change angle of
swing.
-
Do all reps with one angle before
changing positions i.e. straight up and back, front 45°,
side 90°,
back 45°
then go to other leg.
-
Perform 3-5 reps for each angle on
each leg.
Tips: A good exercise for easing into hip mobility
and hip stability work. If you can't balance with the dynamic swinging,
just hold onto a doorway or pole. You can also limit the range of motion
and speed a bit to make it easier. For more challenging work, kick the leg
higher and faster with greater range of motion.
-
This is a highly recommended exercise
for increasing the stability of the hips which will then help minimize or
eliminate knee problems, etc. It also makes a great dynamic warm-up
exercise before running or hard leg workouts. If you have problems with
the Drop Lunge
in the Dynamic Warm-Ups, the Leg Swing would be a good substitute. The
main problem I see with this one is that people don't have enough balance or
hip stability to stay upright when they start dynamically swinging the
leg--but just modify by holding onto something until you have enough
capability to do it on one foot and leg.
-
Mobility
Exercises (Directions)
-
Mobility Exercises (Organizer List Only)
*Note:
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises. RonJones.Org
| Back to Exercise Photos |
Site Map
(Updated 5-28-05)
|