Weekly News via Email
   Set as homepage | Add to favorites | Customer Service | Subscribe Now | Place an Ad | Contact Us | Sitemap Wednesday, 03.21.2018
News Archive
Su Mo Tu We Th Fr Sa
 1  2  3  4  5  6
 7  8  9  10  11  12  13
 14  15  16  17  18  19  20
 21  22  23  24  25  26  27
 28  29  30  31
Online Extras
Site Services
Around Bend
Outdoor Fun
Travel Info
Shop Local

Members Of

Poll: Today's Live Poll
Email to a friend | Print this | PDF version | Comments (0 posted) 
  Blogger |   del.icio.us |   digg |   newsvine

Jan 12,2007
Fitness Forum: Strength and balance go hand in hand
by Copley News Service

THE MOVE: Standing hip adduction/abduction with resistance.

WORKS ON: Improving balance and strengthening the hip adductors (groin) and abductors (outside thigh and hip).

SETUP: Securely anchor an elastic band to something 6-10 inches off the floor. Loop the free end of tubing around one ankle (resistance leg). Grasp a wall or sturdy piece of furniture for balance assistance, if needed. Balance on the opposite leg (support leg). As balance improves, progress to only two fingers on the wall, to, finally, no hands. For an extra challenge, stand on a small pillow or rubber mat.

ADDUCTION: Stand fully upright with the resistance leg closest to the band's anchor. Keep both feet pointed straight ahead, and your hips as level as possible. Balance on your support leg and move the resistance leg to the side. Pull your feet together for one repetition. Reposition if the resistance is not challenging. All movements are slow and controlled.

ABDUCTION: Keep the band on the same leg, but turn 180 degrees to the band anchor. Stand on the support leg and push the resistance leg to the side. The band can be in front, or behind the support leg.

SAFETY TIP: All movements are to be slow and controlled. Use a balance aid if needed.

REPETITIONS: Three sets of 10-20 repetitions, both directions, on both legs.

GETTING HIP - To strengthen the hip abductor, an elastic band anchored 6 to 10 inches off the floor is stretch is stretched away from the body. CNS Photo by Nadia Borowski Scott.

HIP ABDUCTOR - To strengthen the hip abductor, an elastic band anchored 6 to 10 inches off the floor is stretch is stretched toward the body. CNS Photo by Nadia Borowski Scott.

1115 times read

Related news

Fitness Forum: Use rubber band, if you have a shoulder to try on by Copley News Service posted on Feb 09,2007

Did you enjoy this article? Rating: 5.00Rating: 5.00Rating: 5.00Rating: 5.00Rating: 5.00 (total 49 votes)

Market Information
Breaking News
Most Popular
Most Commented
Featured Columnist
Horoscope Guide
Aquarius Aquarius Libra Libra
Aries Aries Pisces Pisces
Cancer Cancer Sagittarius Sagittarius
Capricorn Capricorn Scorpio Scorpio
Gemini Gemini Taurus Taurus
Leo Leo Virgo Virgo
Local Attractions
Bend Visitors & Convention Bureau
Bend Visitors & Convention Bureau

Mt. Bachelor Resort
Mt. Bachelor Resort

Les Schwab Ampitheater
Les Schwab Ampitheater

Deschutes County Fairgrounds
Deschutes County

Tower Theatre
Tower Theatre

The High Desert Museum


Deschutes County

  Web    BendWeekly.com
© 2006 Bend Weekly News
A .Com Endeavors, Inc. Company.
All Rights Reserved. Terms under
which this service is provided to you.
Please read our Privacy Policy. Contact us.
Bend Weekly News & Event Guide Online
   Save the Net
External sites open in new window,
not endorsed by BendWeekly.com
Subscribe in NewsGator Online
Add to Google Add to MSN Add to My AOL
What are RSS headlines?