in: PBricker; PBricker > 2008-05-16;
| # Posted 2008-05-17 15:56:05 | |
| Charlie: | From what I have been reading lately, deep squats are good for the hamstrings, even with no weight. Secret is to have legs reasonably apart - say heels at 18" and toes out at 40-45 degrees. Go down until hip is below knee and upper leg is below parallel when measured at top of leg. Back as straight or slightly arched as possible. My 'strings are certainly feeling better since I have been doing these. |
| # Posted 2008-05-17 21:10:17 | |
| PBricker: | I have to be careful with squats because if I go down too far, I risk injuring my knees. But I'll try them. The exercise that gets right to the weakness at the top of the hamstring is doing a bridge (weight on shoulders) with feet on a big exercise ball and pulling the ball towards you. I can barely do it with both feet, let alone one at a time, which is what I'm working towards. |
| # Posted 2008-05-18 06:35:50 | |
| walk: | Another is to do the bridge with feet on the ground, shoulders on the ground, body straight so the butt is elevated and in line with the shoulders. Then lift one leg several times.
Charlie's is a demi-plie in the second position. Just do the ballet dvd. |
| # Posted 2008-05-18 17:56:32 | |
| Charlie: | Here's the interesting thing I learned about deep squats: Partial squats stress the knee joint, because you stop in a position that the knee is under pressure. If you go down below parallel, the stress is more on the large muscles, including quads, strings, adductors. The book I have been reading notes that people without ACLs can successfully do deep squats. However, it takes a while to build up flexibility. |
| # Posted 2008-05-19 04:53:18 | |
| PBricker: | Thanks for the helpful advice. I've added the bridge with single leg lift to my exercise routine this week, and it seems good. The bridge with feet on the exercise ball, where you then pull the ball towards you is a killer for me. As to squats, the problem is indeed my poor flexibility: my knees just don't want to bend enough for deep squats.
Good luck with your recovery, Charlie. |
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