You have reached your limit of free articles this month.

Enjoy unlimited access to SpringfieldNewsSun.com

Starting at just 99¢ for 8 weeks.

GREAT REASONS TO SUBSCRIBE TODAY!

  • IN-DEPTH REPORTING
  • INTERACTIVE STORYTELLING
  • NEW TOPICS & COVERAGE
  • ePAPER
X

You have read of premium articles.

Get unlimited access to all of our breaking news, in-depth coverage and interactive features. Starting at just 99c for 8 weeks.

X

Welcome to SpringfieldNewsSun.com

Your source for Clark and Champaign counties’ hometown news. All readers have free access to a limited number of stories every month.

If you are a News-Sun subscriber, please take a moment to login for unlimited access.

breaking news

Sister of alleged West Liberty shooter speaks, school to re-open

Exercise of the month: lying leg raise


The lying leg raise is a hip-abduction exercise. Hip abduction occurs when the leg moves out to the side of the body, and contributes to the strength, stability and proper alignment of the hip.

Muscles worked include the gluteus medius, gluteus minimus and to a lesser extent, the tensor fasciae latae. The gluteus medius is activated with abduction and when the hip is rotated.

The gluteus minimus is a smaller muscle, located underneath the gluteus medius. Its primary functions are to abduct the leg and allow the hip to rotate internally. An example of internal rotation of the hip is to straighten the leg and turn the foot inward, while with external rotation the foot would move outward.

The tensor fasciae latae helps with abduction, and with flexion. Hip flexion occurs when the leg is raised to the front, such as when running, walking or climbing stairs.

Starting position: Lie comfortably on your right side with legs straightened. To help keep balance, lightly touch the floor with one hand.

Lifting/strengthening phase: Slowly raise the left leg until you have reached a full range of motion. Pause briefly, and slowly return to starting position.

Repeat with other leg.

Variations

There are many ways to strengthen the muscles involved in hip abduction.

Clamshell: This exercise (not shown) involves lying on the side with knees bent, one foot on top of the other. Slowly lift the knee upward until a comfortable full range of motion is achieved. Pause and slowly lower.

Side stepping: Place a resistance (loop) band at the ankles, and slowly abduct the right leg to a comfortable range of motion. Keep the foot planted, and bring the left leg toward the right. Take slow, deliberate steps, starting with 10 reps to each side, or to fatigue.

Abduction can also be accomplished by standing in place rather than walking, and with or without using a resistance band. Side-stepping can also be performed on a treadmill using a slow pace (less than 1 mph). In this case, you would face the side of the treadmill instead of facing front and practice abducting the leg as you step. For safety, hold on to the rails if balance is an issue.

Tips

The frequency and number of sets and repetitions vary according to goals and current strength. Beginners can typically start with one or two sets to mild fatigue two to three times weekly, and increase repetitions and/or sets as strength improves.

For strength balance, include other leg exercises such as squats or lunges into your routine.

Not all exercises are right for everyone. If you have medical conditions, pre-existing injuries or are unaccustomed to exercise, consult with your physician before starting a new exercise program.



Reader Comments ...


Next Up in Health

Exercise of the Month: Dumbbell Flyes
Exercise of the Month: Dumbbell Flyes

Dumbbell Flyes help to strengthen the chest (pectoral) muscles. For maximum benefit, include them alongside other common chest exercises, such as Pushups and Chest Presses. This allows for developing strength on varying planes of movement. Primary muscles targeted include the chest and shoulders. Indirectly, Dumbbell Flyes work the upper back and biceps...
Ill New Carlisle boy, 4, gets to enjoy Disney
Ill New Carlisle boy, 4, gets to enjoy Disney

A Special Wish Foundation-Dayton Chapter is the only wish granting organization located in the Dayton region. For more information on how you can be part of granting a local child’s wish, go online to www.aspecialwishdayton.org. A child’s wish, no matter the age, is incredibly special. Almost all of us have looked into the night sky waiting...
D.L. Stewart: The circus is leaving town … finally
D.L. Stewart: The circus is leaving town … finally

News that the Ringling Bros. and Barnum & Bailey circus will fold its big top forever this May brought back a flood of happy, smiling memories for me. Ok, maybe not a flood, exactly. More like a droplet. In fact, my ONLY happy, smiling circus memory is from when I took my daughter to see one when she was six or seven years old. As the circus began...
Frostbite danger: Late treatment can lead to permanent damage
Frostbite danger: Late treatment can lead to permanent damage

Red cheeks and tingling fingers shouldn’t be considered a normal part of time spent outside on a frigid, winter day. Instead, these should be thought of as the beginning signs of something potentially dangerous. “Frostbite is a real condition that can be a threat to anyone who spends extended periods of time outdoors in cold weather,&rdquo...
Sleep problems? Try these changes in your routine
Sleep problems? Try these changes in your routine

Kettering Health Network is a faith-based, not-for-profit healthcare system. The network has eight hospitals: Grandview, Kettering, Sycamore, Southview, Greene Memorial, Fort Hamilton, Kettering Behavioral Health and Soin. If it has been a while since you slept like a baby, you are not alone. Many adults struggle to spend enough time in dreamland,...
More Stories