I have a lot of clients who have osteoporosis and I teach them this exercise so that they can train for balance, stability and strength in their hips. It’s always surprising that one hip is so much stronger than the other so do a few more reps of this exercise on your weaker side. You can also download this exercise from my website – the exercise changes monthly so check back at the beginning of each month!
Exercise of the Month for December 2011
Joan Breibart, head of the PhysicalMind Institute in New York, created this exercise and included it in her book “Standing Pilates”. I love this exercise because it can be done just about anywhere, anytime. It’s great for mobilizing the hip joint and for strengthening the muscles that support the hips. This exercise is fantastic if you have osteoporosis because it’s weight bearing and I’ve included in my Personalizing Pilates/osteoporosis workout. It’s also in the Runners workout since runners need strong hips and balance because there is always just one foot on the ground when running.
- Stand with your weight on the four corners of your right foot (base of big and baby toes, inner and outer heels).
- Place your left heel on top of your right foot.
- Your hips will be facing forward (a) and your eyes will be on your horizon.
- Inhale and slide your right hip out to the right side (b).
- Exhale and slide it back underneath you (a).
- Repeat six or eight times and switch sides.