Re: strengthing hip muscles

[Guest guest]

Donna,

I definately use my hips to walk, hence the waddle. My problem is my hip muscles

are so weak it is making walking in braces difficult. I have been working on

strengthening my hip muscles. Any suggestions?

Jackie

[Guest guest]

Hi Jackie,

Thanks for your question:

> I have been working on strengthening my hip muscles. Any suggestions?

I am not an exercise specialist or a trained physiotherapist, so all I can offer

are the ideas based on what I do.

I know that lifting your legs from all angles works on various aspects of the

hips and abductors. Lying on a side, as well as on the back. It is great core

strength work too.

You can also lie back and have bent knees dangling over the edge of a bed, and

then lift your legs with bent knees. This works your hip flexors - but make

sure to hug the leg you are not lifting to your chest. This isolates the hip

flexor and takes strain off of the back.

I also do quad work, all with using just my own body. I get a swiss ball (but

you can do it without one too) and put it between the wall and my back, and then

I do squatting exercises. This helps aligning my back and hips to make sure I

get the right position, plus I think it would help with balance issues.

For my own exercising I do about 2 sets of 15 exercises per set. I have found

that it takes a long time for any noticeable strength to build up! It has taken

me since about May with a lot of work to see any difference in my medial

quadricep, for example. So do not give up.

I have often though about adding a section with fitness tips to my blog. I may

do this as I develop my blog further. When I do I will let you know.

I find going onto YouTube to be a great place to find video clips explaining

exercises - have you tried that?

Also you should make sure your doctors (if you go regularly / are in touch with

good support) know if you add any exercising to your lifestyle because that way

they can monitor / help if you have any adverse reactions.

With my own exercise I find that I often get sore a day or two after my

sessions, delayed onset muscle soreness (DOMS) so if you feel this it may not be

unusual.

Good luck,

Donna

[Guest guest]

Hi Jackie,

I have been thinking about this. If I recall you have access to pool. This is a

good set of exercises for strengthening hips:

Hang on to side of pool. Stretch one leg out front and then bring to back. Do 5

of these to start. They are called Leg Swings. (just swinging each leg back and

forth) Then do the same, but extend your leg out to the side, and bring back

down. Do 5 of those, each leg. Then move your leg out front, and move it back in

a figure 8 pattern. Do 5 of these, or however many you can. It works hip,thigh

and leg muscles. Do this in at least waist deep water.

More info at http://www.buzzle.com/articles/water-aerobic-exercises.html

http://www.clearleadinc.com/site/exer_aquatics.html

Gretchen

>

[Guest guest]

Thanks Gretchen,

I have been doing when you hold onto side and go back and to side, but not think

of forward. I will add these in.

When people talk about deep water running, is that basically tredding in deep

water? I try to tread for as long as I can with very minimal use of my arms so I

know I am isolating my legs, then when that starts tiring, I add the arms in for

that excersice. I was always a strong swimmer, but my pool is too small for

swimming, but certainly good for exercising!

Like said recently, my hands are starting to get weaker and I have been having a

lot of muscle fascillations (the other day the manicurist asked me to keep my

hand still and I said I would if I could!) I have also had harder times

gripping, dropped a casserole the other day!

Thanks!

Jackie

[Guest guest]

Donna,

Thanks for responding.

i like the one with lying in bed and doing that. sometimes at end of day  i am

tired, so that would keep me in bed but doing something!

If i put my back to the wall and tried to bend my knee just a little, i would

fall immediately due to my CMT progression. I just got to the point where i can

do 30 seconds on an exercise bike and that was my old mode of transportation!

YouTube is a good idea. Yes, i have been going to a physical therapist who has

become my good friend, so i do ask her from time to time what she thinks of

something because I used up all my insurance would let me use this year. I have

started Yoga for disabled and that has been really cool and they help me with

raising my legs when they see i am struggling. When i get home for an hour of

yoga, i end up lying down and falling asleep for 2 hours. Personally, if i felt

muscle soreness I would be ecstatic because that would mean i still have

some muscles and that i worked them! I miss that feeling!  The simplest of

exercise expends my energy, but i am seeing improvements from the last year of

doing therapy and trying to take control of this disease and not let it control

me.

I so admire all you do and all the research you do on behalf of yourself. Keep

up the fight!

Jackie

Re: strengthing hip muscles

 

Hi Jackie,

Thanks for your question:

> I have been working on strengthening my hip muscles. Any suggestions?

I am not an exercise specialist or a trained physiotherapist, so all I can offer

are the ideas based on what I do.

I know that lifting your legs from all angles works on various aspects of the

hips and abductors. Lying on a side, as well as on the back. It is great core

strength work too.

You can also lie back and have bent knees dangling over the edge of a bed, and

then lift your legs with bent knees. This works your hip flexors - but make sure

to hug the leg you are not lifting to your chest. This isolates the hip flexor

and takes strain off of the back.

I also do quad work, all with using just my own body. I get a swiss ball (but

you can do it without one too) and put it between the wall and my back, and then

I do squatting exercises. This helps aligning my back and hips to make sure I

get the right position, plus I think it would help with balance issues.

For my own exercising I do about 2 sets of 15 exercises per set. I have found

that it takes a long time for any noticeable strength to build up! It has taken

me since about May with a lot of work to see any difference in my medial

quadricep, for example. So do not give up.

I have often though about adding a section with fitness tips to my blog. I may

do this as I develop my blog further. When I do I will let you know.

I find going onto YouTube to be a great place to find video clips explaining

exercises - have you tried that?

Also you should make sure your doctors (if you go regularly / are in touch with

good support) know if you add any exercising to your lifestyle because that way

they can monitor / help if you have any adverse reactions.

With my own exercise I find that I often get sore a day or two after my

sessions, delayed onset muscle soreness (DOMS) so if you feel this it may not be

unusual.

Good luck,

Donna

[Guest guest]

Hi Jackie,

The bed exercise is great. Just make sure to hug your free leg to your chest as

this helps with lower back strain / isolate the muscles.

About your post to Gretchen.

> When people talk about deep water running, is that basically tredding in deep

water?

There is a deep water running belt sold which is like a flotation belt.

I googled it and this has a photo, plus a pretty good explanation of the

benefits of this exercise.

http://www.pponline.co.uk/encyc/deep-water-running.htm

It is a lot like treading water, coupled with forward motion. I enjoyed it when

I did it.

I totally know what you mean about collapsing after exercise. Although I am

very active, that is one thing that makes me different from other " normal "

people who exercise. I totally need my weekend naps!

Donna

[Guest guest]

Thanks Donna,

I am actually going to Sports authority today to get it. I just got out of the

pool and did a little without the belt, but i can see where the belt helps with

keeping your straight and posture correct. Today is yoga, so i did not want to

overdo it, which is my tendency! I am excited for tomorrow to try it.

Yes, my physical therapist always had me bend or hold one leg when doing these

kinds of things to protect my back. Luckily my back is pretty strong, so lets

keep it that way!

Jackie