#wall squat

Do You Need Stronger Legs and Hips?

Body Works Sports Physiotherapy 604-983-6616 233 West 1st St #420 North Vancouver, BC V7M 1B3 http://www.body-works.ca

Do you need stronger legs and hips? Do you want to be able to ski or run longer with better endurance, form and less fatigue? Try our simple wall squat with band around the knees to help strengthen the quads and gluts, abs, core.

Hi this is Dana Ranahan from Body Works Sports Physiotherapy and today I want to show you a great strengthening exercise you can do at home. This will help you in all kinds of ways. Skiing, hiking, running etc. So grab yourself a little Theraband or a stretchy band. We have these ones in the clinic that are pre cut so they’re all one piece. Alternately, you can get some and tie a knot to the right width, you want it to be about leg width apart, when you’re standing evenly on your feet. And we’re going to put this band up on our knee, just above the knee joint and in this position now, I’m going to come to the wall, bring my feet way out so that my weight can be back against the wall and I’m going to do a bit of a squat. Really working to keep my big toes on the ground and my knees in line over top of my feet. So my kneecap centres over my second toe effectively. Now in this position, think about keeping your hips connected to the wall and this is a simple wall squat you can maintain. If we want to add a little bit of extra work for our glutes, we can work on a little bit of a pull out here with the band. So try to maintain your wall squat, little openings between the band and you’ll feel it working in your glutes quite heavily. So usually I’d maybe work 10 to 15 repetitions here and remembering to breathe and engage your core as you do it, I’m too busy talking. But on your own, you would breathe out, core on, breathe in, come back, breathe out, core on, breathe in, come back. So give that a go at home. That’ll help you strengthen up your hips and legs for skiing or any activities you want to do. If you have any other questions, give us a call or check out our website at www.body-works.ca

The Wall Sit – Beat knee pain

The Wall sit is one of the most do-able exercises and is a brilliant strengthening exercise for anyone with back, hip or knee pain.

Who would benefit from would wall sits, otherwise known as wall squats?

Those wanting to avoid or prepare for knee or hip surgery

Most with hip or knee arthritis will get massive benefit

Those of you that struggle to get up from chairs

Anyone at all who wants to…

http://www.body-works.ca   604-983-6616

Hello my name is Taylor McCabe, physiotherapist here are Body Works Sports Physiotherapy in North Vancouver. This is the 6th video in a series that we’re posting each week to take you through an exercise to get your body ready for ski season.

So far we’ve worked on the endurance of the major muscles of the thigh and hip, our hip abductor strength, our squatting movement pattern and finally our oblique strength. This week, we’re going to revisit the wall squat but we’re going to do it facing sideways to the wall and working on one leg. This will increase the challenge for our lateral hip and abdominal muscles and also bring together everything we’ve trained so far.

I’m going to demonstrate this will a ball, but you can also do it without in which case, your body would just be directly against the wall. So that’s when you’re going to get started either against the wall or the ball at your trunk, feet about hip width apart. When you’re ready to start, you’re going to lift your inside leg off the ground, you’re going to keep pressure of your body into the wall or the ball as you lower down into your squat and then use your glutes to drive back up to the starting position. Remember to synchronize your breath with your movement. So it’ll look like that. Also it’s really important to watch your knee alignment when you’re working on one leg; to think about having the kneecap fall over the second toe throughout the whole movement.

A sample program to start would be three sets of 10 repetitions taking 30 seconds to rest in between. You would have to decide what’s a good challenging number for you and be ready to do more if you’ve been progressing well with the exercises so far. And like in our other squatting exercise, you can experiment with the pace, taking it slow up and down for a challenge or making it faster to be more like what you’d be doing on the slopes.