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 APRIL 30, 2006 Joint Protection Workout To protect your joints from injury, here are six exercises, two each for the shoulder, hip, and knee, recommended by sports medicine specialist Dr. Kevin Plancher, associate clinical professor of orthopedic surgery at Albert Einstein in New York City. For each exercise, use a sports cord or elastic band, available at sporting goods stores, department stores, or pharmacies, to provide resistance. For each exercise, do 2-3 sets of 10-20 repetitions. Shoulder Internal Rotation - Attach a sports cord into the door jam at waist level. Stand with your right shoulder facing the closed door, about 1 arms' length away. Hold one end of the cord with your right hand, elbow bent at 90 degrees, and hold the other end of the cord with your left hand just below your belly button. With your right hand, pull the cord away from the door and across your body, keeping thumb pointed up and right elbow tucked at your side. Repeat with the other side. External Rotation - Attach a sports cord into the door jam at waist level. Stand with your right shoulder facing the closed door, about 1 arms' length away. Hold one end of the cord with your left hand over your right hip, elbow bent at 90 degrees. Hold the other end of the cord with your right hand down by your side on the outside of your right thigh. With your left hand, pull the cord outwards as if opening a door and across your body, keeping thumb pointed up and left elbow tucked at your side. Repeat on the other side. Hip Standing Hip Extension - Attach a sports cord to a closed door at waist level. Stand facing the door and loop the other end of the sports cord around your right ankle. Tighten your abdominal muscles and keep your back straight. Slowly move your right leg backwards at your hip, keeping your right knee straight and your trunk still. Slowly return to the starting position. Repeat on the other side. Standing Hip Adduction - Attach a sports cord to a closed door at waist level. With your left hip facing the door, loop the other end of the sports cord around your right ankle. Keeping your hips straight and your trunk still, move your right leg out to the side. Slowly return to the starting position. Repeat on the other side. Knee Single Knee Bends - Hold onto both handles of the sports cord and stand on the cord with your right foot. With your knees slightly bent, pull both handles to your waist. Place your left big toe on the floor behind you for balance. Slowly bend your right knee 4 to 5 inches, one second down, one second up. Keep your back straight and never fully extend your right knee. Repeat with the other side. Seated Hamstring Carpet Drags - Attach a sports cord to a closed door at knee level. Sit facing the door and loop the sports cord around your right ankle. Scoot away from the door to create tension. Keep tension on the cord and pull your toes along the carpet towards the chair, lifting your right heel. Lift your right foot and return to the starting position. Repeat with the other side. |
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