Knee-to-chest stretch

Knee-to-chest stretch

The knee-to-chest stretch emphasizes the muscles of your lower back. To do this stretch:

• Lie on your back on a firm surface with the backs of your heels flat on the floor.
• Gently pull one knee up to your chest until you feel a stretch in your lower back.
• Keep the opposite leg relaxed in a comfortable position, with your knee bent or with your leg extended as shown.
• Bring the knee as close to your chest as comfortably possible.
• Hold the stretch for about 30 seconds.
• Switch legs and repeat.

Avoid the knee-to-chest stretch if you have osteoporosis. You may increase the risk of compression fractures in your vertebrae.

Belly Basics

Four great moves to regain your abs (FOR THE NEW MUM)

As a new mom, getting your pre-baby body back is a step-by-step process. “Even if you’re in great shape throughout your pregnancy, your abs take a beating,” says Michelle Dozois, co-owner of Breakthru Fitness Studio in Pasadena, Calif. A progressive exercise program like this one—meaning you start slowly and work your way up to more strenuous exercises—is the way to go. “When you do [these moves] in order, you progress gradually and continue to challenge yourself to get back in shape,” says Dozois. As you master each move, add the next exercise until you complete the series. It might take you three months or longer to work up to doing all four moves, but be patient; the payoff is great-looking abs. For best results, do these moves every other day; and always check with your doctor before starting this or any exercise program.

1a. Basic Ball Curl-Up

Sitting on an exercise ball, walk your feet in front of you, rolling the ball up your back until your torso is resting on it, knees bent and feet flat on the floor. Reaching your arms toward your knees, pull your navel in toward your spine and lift your head, neck and shoulders [A]. Inhale and extend your right arm overhead [B]. Exhale and lift your left arm overhead as you lower your right arm to your side. Switch arms 10 times, then rest. (This is one set.) Work up to 3 sets.

1b. Basic Ball Curl-Up

Sitting on an exercise ball, walk your feet in front of you, rolling the ball up your back until your torso is resting on it, knees bent and feet flat on the floor. Reaching your arms toward your knees, pull your navel in toward your spine and lift your head, neck and shoulders [A]. Inhale and extend your right arm overhead [B]. Exhale and lift your left arm overhead as you lower your right arm to your side. Switch arms 10 times, then rest. (This is one set.) Work up to 3 sets.

2a. Ball Bridge with Knee Lift

Lie face up on the floor, feet together on an exercise ball, knees bent. Contract your abs, pulling your navel toward your spine and lifting your hips until your upper body forms a straight line from shoulders to hips [A]. Using your abs to maintain the position, draw your right knee in toward your chest [B]. Hold for three breaths, lower and switch to your left knee. Work up to 3 times with each knee.

2b. Ball Bridge with Knee Lift

Lie face up on the floor, feet together on an exercise ball, knees bent. Contract your abs, pulling your navel toward your spine and lifting your hips until your upper body forms a straight line from shoulders to hips [A]. Using your abs to maintain the position, draw your right knee in toward your chest [B]. Hold for three breaths, lower and switch to your left knee. Work up to 3 times with each knee.

Hamstring Injury - Pulled Hamstring Muscle

How to treat hamstring injuries, pulls, and strains

By Elizabeth Quinn, About.com

Updated: September 27, 2009

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

Hamstring injuries are common among athletes who play sports that require powerful accelerations, decelerations or lots of running. The hamstring muscles run down the back of the leg from the pelvis to the bones of the lower leg. The three specific muscles that make up the hamstrings are the biceps femoris, semitendinosus and semimembranosus. Together these powerful knee flexors are known as the hamstring muscle group. An injury to any of these muscles can range from minor strains, a pulled muscle or even a total rupture of the muscle.

Symptoms of a Hamstring Injury

A hamstring injury typically causes by a sudden, sharp pain in the back of the thigh that may stop you mid-stride. After such an injury, the knee may not extend more than 30 to 40 degrees short of straight without intense pain. Like most sprains and strains hamstring injuries are usually caused by excessive stretching (tearing) of muscle fibers or other soft tissues beyond their limits.

Severity of a Hamstring Injury

Hamstring strains are classified as 1st (mild), 2nd (moderate), or 3rd (severe) degree strains depending on the extend of the muscle injury.

Mild (Grade I) Hamstring Injury

• Muscle stiffness, soreness and tightness in the back of the thigh.
• Little noticeable swelling.
• A normal walking gait and range of motion with some discomfort.
• Flexing the knee to bring the heel up

Moderate (Grade II) Hamstring Injury

• Gait will be affected-limp may be present .
• Muscle pain, sharp twinges and tightness in the back of the thigh.
• Noticeable swelling or bruising.
• Painful to the touch.
• A limited range of motion and pain when flexing the knee.

Severe (Grade III) Hamstring Injury

• Pain during rest which becomes severe with movement
• Difficulty walking without assistance.
• Noticeable swelling and bruising.

Common Causes of Hamstring Injuries

Hamstring pulls or strains often occur during an eccentric contraction of the hamstring muscle group as an athlete is running. Just before the foot hits the ground, the hamstrings will contract to slow the forward motion of the lower leg (tibia and foot). Less commonly, a hamstring injury is the result of a direct blow to the muscle from another play or being hit with a ball. Some of the factors which may contribute to a hamstring injury includes:

• Doing too much, too soon or pushing beyond your limits.
• Poor flexibility.
• Poor muscle strength.
• Muscle imbalance between the quadriceps and hamstring muscle groups.
• Muscle fatigue that leads to over exertion.
• Leg Length Differences. A shorter leg may have tighter hamstrings which are more likely to pull.
• Improper or no warm-up.
• History of hamstring injury.

Treating Hamstring Injuries

Treatment for hamstring injuries depends upon the severity of the injury. Due to the pain and limited ability to use the muscle, a third degree strain usually results in a visit to a physician for evaluation and treatment. Less severe hamstring strains may be treated at home. These general treatment steps are commonly recommended for mild or moderate hamstring injuries.

• After an injury it's important to rest the injured muscle, sometimes for up to two or three weeks before you can return to sports after your injury.
• R.I.C.E - Rest, apply Ice and Compression. Elevate the leg if possible.
• An anti-inflammatory can be helpful to reduce pain and inflammation.
• A stretching program can be started as soon as the pain and swelling subsides.
• A strengthening program should be used to rebuild the strength of the injured muscle in order to prevent re-injury. Make sure you increase this gradually.
• A thigh wrap can be applied to provide support as the muscle heals.

Preventing Hamstring Injuries

• Warm up thoroughly. This is probably the most important muscle to warm-up and stretch before a workout.
• Stretching after the workout may be helpful.
• Try adding a couple sessions per week of retro-running or backward running which has been should decrease knee pain and hamstring injuries.
• Follow the "Ten Percent Rule" and limit training increases in volume or distance to no more than ten percent per week.
• Other ways to prevent injury are to avoid doing too much, too soon, avoid drastic increases in intensity or duration, and take it easy if you are fatigued.

Knee (ACL) Exercises

Here are some strengthening exercises for your ACL.

(Knee Website)

Anterior Cruciate Ligament (ACL) Injury Rehabilitation Exercises

You may begin with the first 2 exercises immediately. When swelling in your knee has gone down and you are able to stand with equal weight on both legs, you may do the remaining exercises.

• Heel slide: Sit on a firm surface with your legs straight in front of you. Slowly slide the heel of your injured leg toward your buttock by pulling your knee to your chest as you slide. Return to the starting position. Do 3 sets of 10.
• Quadriceps isometrics: Sitting on the floor with your injured leg straight and your other leg bent, press the back of your knee into the floor by tightening the muscles on the top of your thigh. Hold this position 10 seconds. Relax. Do 3 sets of 10.
• Wall squat with a ball: Stand with your back, shoulders, and head against a wall and look straight ahead. Keep your shoulders relaxed and your feet 1 foot away from the wall and a shoulder's width apart. Place a rolled up pillow or a soccer-sized ball between your thighs. Keeping your head against the wall, slowly squat while squeezing the pillow or ball at the same time. Squat down until you are almost in a sitting position. Your thighs will not yet be parallel to the floor. Hold this position for 10 seconds and then slowly slide back up the wall. Make sure you keep squeezing the pillow or ball throughout this exercise. Repeat 10 times. Build up to 3 sets of 10.
• Passive knee extension: Do this exercise if you are unable to fully extend your knee. While lying on your back, place a rolled up towel underneath the heel of you injured leg so it is about 6 inches off the ground. Relax your leg muscles and let gravity slowly straighten your knee. You may feel some discomfort while doing this exercise. Try to hold this position for 2 minutes. Repeat 3 times. Do this exercise several times per day. This exercise can also be done while sitting in a chair with your heel on another chair or stool.
• Prone knee bends: Lie on your stomach with your legs straight out behind you. Bend your knee so that your heel comes toward your buttocks. Hold 5 seconds. Relax and return your foot to the floor. Do 3 sets of 10. As this becomes easier you can add weights to your ankle.
• Static and dynamic balance exercises
  1. Place a chair next to your non-injured leg and stand upright. (This will provide you with balance if needed.) Stand on your injured foot. Try to raise the arch of your foot while keeping your toes on the floor. Try to maintain this position and balance on your injured side for 30 seconds. This exercise can be made more difficult by doing it on a piece of foam or a pillow, or with your eyes closed.
  2. Stand in the same position as above. Keep your foot in this position and reach forward in front of you with your injured side's hand, allowing your knee to bend. Repeat this 10 times while maintaining the arch height. This exercise can be made more difficult by reaching farther in front of you. Do 2 sets.
  3. Stand in the same position as above. While maintaining your arch height, reach the injured side's hand across your body toward the chair. The farther you reach, the more challenging the exercise. Do 2 sets of 10.
• Knee stabilization: Wrap a piece of elastic tubing around the ankle of your uninjured leg. Tie the tubing to a table or other fixed object.
  1. Stand on your injured leg facing the table and bend your knee slightly, keeping your thigh muscles tight. While maintaining this position, move your uninjured leg straight back behind you. Do 3 sets of 10.
  2. Turn 90° so your injured leg is closest to the table. Move your uninjured leg away from your body. Do 3 sets of 10.
  3. Turn 90° again so your back is to the table. Move your uninjured leg straight out in front of you. Do 3 sets of 10.
  4. Turn your body 90° again so your uninjured leg is closest to the table. Move your uninjured leg across your body. Do 3 sets of 10.

  Hold onto a chair if you need help balancing. This exercise can be made even more challenging by standing on a pillow while you move your uninjured leg.

• Resisted knee extension: Make a loop from a piece of elastic tubing by tying it around the leg of a table or other fixed object. Step into the loop so the tubing is around the back of your injured leg. Lift your uninjured foot off the ground. Hold onto a chair for balance, if needed.
  1. Bend your knee about 45 degrees.
  2. Slowly straighten your leg, keeping your thigh muscle tight as you do this.

  Do this 10 times. Do 3 sets. An easier way to do this is to perform this exercise while standing on both legs.

Written by Tammy White, MS, PT, and Phyllis Clapis PT, DHSc, OCS.

Published by McKesson Provider Technologies.
Last modified: 2005-02-14
Last reviewed: 2005-01-25

Knee Exercises

If you have knee pain, especially when you jump, here are some exercises to help you gain mobility and strength.

Knee Website

Patellar Tendonitis (Jumper's Knee) Rehabilitation Exercises

You can do the hamstring stretch right away. When the pain in your knee has decreased, you can do the quadriceps stretch and start strengthening the thigh muscles using the rest of the exercises.

• Standing hamstring stretch: Place the heel of your leg on a stool about 15 inches high. Keep your knee straight. Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh. Make sure you do not roll your shoulders and bend at the waist when doing this or you will stretch your lower back instead. Hold the stretch for 15 to 30 seconds. Repeat 3 times.
• Quadriceps stretch: Stand an arm's length away from the wall, facing straight ahead. Brace yourself by keeping the hand on the uninjured side against the wall. With your other hand, grasp the ankle of the injured leg and pull your heel toward your buttocks. Don't arch or twist your back and keep your knees together. Hold this stretch for 15 to 30 seconds. Repeat 3 times.
• Side-lying leg lift: Lying on your uninjured side, tighten the front thigh muscles on your injured leg and lift that leg 8 to 10 inches away from the other leg. Keep the leg straight. Do 3 sets of 10.
• Quadriceps isometrics: Sitting on the floor with your injured leg straight and your other leg bent, press the back of your knee into the floor by tightening the muscles on the top of your thigh. Hold this position 10 seconds. Relax. Do 3 sets of 10.
• Straight leg raise: Lie on your back with your legs straight out in front of you. Tighten up the top of your thigh muscle on the injured leg and lift that leg about 8 inches off the floor, keeping the thigh muscle tight throughout. Slowly lower your leg back down to the floor. Do 3 sets of 10.
• Step-up: Stand with the foot of your injured leg on a support (like a block of wood) 3 to 5 inches high. Keep your other foot flat on the floor. Shift your weight onto the injured leg and straighten the knee as the uninjured leg comes off the floor. Lower your uninjured leg to the floor slowly. Do 3 sets of 10.
• Wall squat with a ball: Stand with your back, shoulders, and head against a wall and look straight ahead. Keep your shoulders relaxed and your feet 1 foot away from the wall and a shoulder's width apart. Place a rolled up pillow or a soccer-sized ball between your thighs. Keeping your head against the wall, slowly squat while squeezing the pillow or ball at the same time. Squat down until you are almost in a sitting position. Your thighs will not yet be parallel to the floor. Hold this position for 10 seconds and then slowly slide back up the wall. Make sure you keep squeezing the pillow or ball throughout this exercise. Repeat 10 times. Build up to 3 sets of 10.
• Knee stabilization: Wrap a piece of elastic tubing around the ankle of your uninjured leg. Tie the tubing to a table or other fixed object.
  1. Stand on your injured leg facing the table and bend your knee slightly, keeping your thigh muscles tight. While maintaining this position, move your uninjured leg straight back behind you. Do 3 sets of 10.
  2. Turn 90° so your injured leg is closest to the table. Move your uninjured leg away from your body. Do 3 sets of 10.
  3. Turn 90° again so your back is to the table. Move your uninjured leg straight out in front of you. Do 3 sets of 10.
  4. Turn your body 90° again so your uninjured leg is closest to the table. Move your uninjured leg across your body. Do 3 sets of 10.

  Hold onto a chair if you need help balancing. This exercise can be made even more challenging by standing on a pillow while you move your uninjured leg.

• Resisted knee extension: Make a loop from a piece of elastic tubing by tying it around the leg of a table or other fixed object. Step into the loop so the tubing is around the back of your injured leg. Lift your uninjured foot off the ground. Hold onto a chair for balance, if needed.
  1. Bend your knee about 45 degrees.
  2. Slowly straighten your leg, keeping your thigh muscle tight as you do this.

  Do this 10 times. Do 3 sets. An easier way to do this is to perform this exercise while standing on both legs.

Written by Tammy White, M.S., P.T., for McKesson Provider Technologies.

Published by McKesson Provider Technologies.
Last modified: 2005-01-27
Last reviewed: 2005-01-25

Hip Strengthening Exercises

Where I train in Tae Kwon Do (Hwa Rang Kwan - http://hrksf.com/), there have been a lot of hip injuries lately.   It's normal wear and tear on overused muscles from kicking.  This prompted me to look up methods of prevention.

I found a great article on how to strengthen the hip.  You can do this as prevention, but if you have been experiencing hip problems, you should probably clear additional exercises with your medical practitioner.

Here's the article I found:

Hip Strengthening Exercises

By Laura Inverarity, D.O., About.com

Updated: January 7, 2008

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

The hip joint is known as a large "ball and socket" joint because the round head of the thigh bone fits into the cup of the pelvis bone. The hip is held in place by strong ligaments as well as muscles that surround the joint.

The hip is a common site of osteoarthritis. To help protect the hip joint from "wear and tear," it is important to strengthen the muscles that support it.

Review three quick and easy exercises that will target and strengthen the muscles of the hip.

Leg Lift:

• Lie on your right side.
• Bend your right leg, and rest your left foot on the ground.
• Slowly lift your top leg 2 feet off the ground.
• Hold for five seconds, then slowly lower the leg.
• Repeat 5 times, then change legs.

Hip Flexion:

• Stand up straight.
• Lift your right leg off the floor; bend it so that you create a 90-degree angle at the hip.
• Hold for five seconds, then slowly lower the leg.
• Repeat 5 times, then change legs.

Wall Slide:

• Stand upright with your back against a wall and feet shoulder width apart.
• Slowly bend your knees, sliding your back down the wall for a count of 5 until your knees are bent at a 45-degree angle (do not bend too much further than this as it will cause increased strain on your knees).
• Hold this position for 5 seconds.
• Begin straightening your knees for a count of five, sliding up the wall until you are fully upright with knees straight.
• Repeat 5 times.

The above exercises can be advanced by placing an ankle weight on the legs. Discontinue if any significant discomfort is experienced, and remember to discuss starting any new exercise program with your physician first.

http://physicaltherapy.about.com/od/strengtheningexercises/p/HipEx.htm