Lunges (forward and side)

Lunges!                                                                         October 22, 2016

 

For proper gait (walking) and to avoid knee injuries while jogging or running you want to be able to lunge properly.

A forward lunge should only goes as low as comfortable or you can pull (sprain) the tendons.  Do gradual lunges to find out how low you should go.  Step forward a bit (front foot is flat, back foot’s heel starts to come off the ground).  Find out how far you can go without hurting your knee or twisting your hips.

Dr. Arla Kasaj  akwellness@gmail.com demonstrating the starting position for stationary lunges.  Notice her front foot is flat and her rear foot’s heel is raised.  Also notice her torso is straight, putting most of her body weight over her hips not her front knee.

Arla demonstrating the finished position for a stationary lunge.

 

The positioning for doing walking lunges or stepping backward lunges is the same.  If you can do the lunges so one foot is stepping on a line (between mats, the grout on ceramic) or do it in front of a mirror so you make sure your hips don’t turn as you step.

If you do step forward and find your front foot is the exact line of your rear foot (tightrope walking) readjust so there is a space.

Look at the space between Arla’s feet and notice her hips are square.

You can hold dumbbells, or put a bar across your back once you build up your stamina and strength.

 

Side Lunging could be done in front of a mirror or on lines as well.  You could do stationary side lunges, upright side lunges, or sumo side lunges.

Starting position for side lunges.

On the spot side lunge.  Her right leg is straight but not locked out.  Never lock a joint while performing an exercise!  A great way to practice this is to pretend you are throwing and catching a ball.

Arla demonstrating sumo side step.  Pretend you’re doing a semi-squat (hips back) and you are going to push someone away as you return to the starting position.  Sumo side lunges are safer on the knees when doing walking side lunges.

You can add kettle bell, dumbbell, medicine ball swings, shoulder presses, throw a ball to a partner and more while you do side lunges.

 

Taylor, RMT will have another amazing, surprising Blog on stretching next week!