Vim & Vigor - Summer 2013 - North Mississippi - (Page 16)

Hips Hip pain is commonly caused by tightness in the band of connective tissue on the outside of your hip (known as the iliotibial band), Baxamusa says. To get relief, he suggests moves that also help adjacent body parts and joints. “Basically, when you’re exercising the hip, you want to perform compound exercises that go across multiple joints rather than just isolating the hip joint, such as your core, hip and knee through squats or lunges,” he says. Here’s an easy but effective one that also stretches your lower back. Try This: Sit with your left leg crossed over your right, and then twist your upper body to the left. Repeat with your right leg, turning your torso to the right. Knees Because of their complexity and heavy use, and as the largest joints in the body, knees are among the most common sources of pain. Yet when you think about strengthening your knees, working on your hamstrings probably isn’t the first thing that comes to mind. But they’re a muscle group that shouldn’t be overlooked. “Everyone focuses on knee extensions or exercises for the quadriceps [front thigh muscles],” Baxamusa says. “That’s great, but you want to maintain balance in your knee and your leg, so you also want to make sure that you focus on the back of them—your hamstrings—as well.” 16 SU M M E R 2 013 illustrations by arthur mount Try This: Perform hamstring curls by holding the back of a chair for balance, shifting your weight to one leg and lifting the other, bringing that heel toward your buttocks. Hold this position for a few seconds, ensuring that you don’t lock the knee of your supporting leg or raise your heel past a 90-degree angle. Then lower your leg slowly, repeat and switch sides.

Table of Contents for the Digital Edition of Vim & Vigor - Summer 2013 - North Mississippi

Vim & Vigor - Summer 2013 - North Mississippi
Contents
Opening Thoughts
Help for Your Heart
The Ultimate Backto- School Checklist
Join the Movement
Stroke Stories
5 Steps to Better Bone Health
Gut Instinct
Morgan Freeman
Prostate Playbook
The Main Ingredient
Looking Ahead
Virtual Health
A Place for Peace
Don’t Be So Vein
Reflux Relief
Catch the Spirit

Vim & Vigor - Summer 2013 - North Mississippi