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New Strengthening Exercises V

Ball Straddle

This exercise is recommended for sacroiliac (SI) joint strains and hip muscle disorders such as upper iliotibial band (ITB) syndrome because short and weak hip adductor muscles are so commonly involved in pelvic asymmetry and pain. For this exercise a 65 cm. diameter exercise ball (most common size available) is used if the exerciser is between 5 and 6 feet tall. The 75 cm. ball is recommended for a person more than 6 feet tall and a 55 cm. ball for those under 5 feet in height.

The exerciser keeps his hands on the ball between his legs for stability as he moves into the straddle position. A good alternative for beginners is to position the ball so that the exerciser can keep his hands on a chair or desk right in front of his body (as shown). The exerciser moves his feet and legs into the straddle position, like sitting on a saddle, while keeping his knees bent. The straddle position is achieved once the exerciser is seated with the thighs spread as if to do the splits with the knees bent. In this position the exerciser should feel a definite groin stretch, often more so on one side. After holding this stretch for 30 seconds the exerciser gently rocks left and right for another 30 seconds, then the thighs are squeezed toward one another and this is held for 10 seconds. This sequence is repeated for a total of 10 sets and done 3-5 times per day.

Muscles strengthened:
  • Thigh adductors
  • Pelvic stabilizers

Band Wrist Curls (A) And Extensions (B)

(A) In this version the exerciser is strengthening the wrist flexors of the left elbow because he has outside elbow pain (tennis elbow). The exerciser makes a loop in the band and grasps it at the ends with his right hand. The loop is hooked around the left palm toward the finger tips. Then, the exerciser pulls downward on the band with his right hand until the tension pulls the left palm fully uncurled (slap position). The finger tips must stay curled enough to keep the band from slipping off at this point. From this starting position the exerciser curls his fingers and wrist upward into a mostly closed position (fist position). The wrist is then rapidly relaxed and returned to the starting position. The movement is repeated until fatigue is reached (one set). A total of three sets are performed with a one minute rest between sets. The exercise is done one to two times per day.

(B) This version is for inside elbow pain (golfer’s elbow). In this exercise the wrist extensors are strengthened. The movements done above for wrist curls are reversed for the wrist extensions. The exerciser uses the same parameters (to fatigue, 3 sets, 1-3X daily).

Muscles strengthened:
  • Wrist flexors and extensors
  • Elbow pronators and supinators

The information contained herein is not intended to be a substitute for professional medical advice, diagnosis or treatment in any manner. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding any medical condition.

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