Hip mobility

As my ski technique improved after I became an advanced skier, instructors started talking more about hips.  Meaning after lessons with more focus on feet, ankles, knees, and lower leg position.  I already knew a few exercises for loosening hips.  These videos gave me some other ideas.

This video is by The Ski Club, which is based in the UK but offers services worldwide.  For instance, they hold ski camps in Austria.  Jack Evans is BASI Level 4.

Skier Mobility! 3 Must Do Hip Mobility Exercises For Skiers

October 2024, 3 min

https://youtu.be/NQS4-wfoRaA?si=zUswTZL48CSLigKk

Tom Gellie is an Australian coach who founded Big Picture Skiing.  His interest is in body mechanics.  The video is a sample of the type of videos people who become clients can learn from.  He is APSI Level 4 for alpine and telemark skiing.

Skiers Hip Mobility Workout | Follow Along

October 2024, 22 min

https://youtu.be/kuTRQZTlQoY?si=s2Pey6MIsKBF6uZR

While I wouldn't do this entire workout, it's useful to see a few more exercises for improving hip mobility.

7-Minute Hip Mobility Workout (Fix Tight Hips)

November 2023, 9 min

https://youtu.be/WUKHM6-ekJM?si=a8GFiOChYNhepb-e

Stretches with TRX - 3 for Upper Body, 3 for Lower

One of the features I really like about using the TRX is that I can easily do all-purpose stretches.  Meaning that the stretch is helpful for several different parts of the body at the same time.  I originally found these videos in May 2019.

Each these videos cover three stretches, the first involves the upper body, the second is for the lower body.  The third upper body stretch is one I've been doing for quite a while after getting started on the TRX with the help of my personal trainer.  It feels really good.  Have also done the "Figure Four" stretch for lower body, but not until about a year after knee rehab.

A collection of balance exercise videos

Improving balance requires doing exercises consistently.  But it doesn't require carving out a special time.  The idea is to find a few favorite exercises that you can remember easily.  Then do them as often as possible.  Spending 5-10 minutes every day doing a simple exercise like balancing on one leg is more effective in the long run then only doing balance exercises once a week.

When I was doing physical therapy to rehab a knee in 2012, I had homework to do between PT sessions.  Those exercises didn't take long, but it was important that I did them at least once a day.  Improving balance was a key goal.

7 Balance Exercises for Seniors-Fall Prevention by Physical Therapists

Jan 2017, 11 min

https://www.youtube.com/watch?v=BNC4bi3Ucac

Balance Exercises - 10 Minute Home Workout to Improve Balance

Sep 2016, 10 min 

https://www.youtube.com/watch?v=PQLiXC31Nrk

25 Lower Body Balance Exercises

Nov 2016, 5 min

https://www.youtube.com/watch?v=EcK8btsPN9Q

1. Single Leg Balance (0:42) 2. Single Leg Balance With look Up(0:55) 3. Single Leg Balance With Hamstring Stretch (1:04) 4. Tree Pose(1:14) 5. Tree Pose With Arms(1:21) 6. Warrior III (1:31) 7. Airborne Lunge (1:38) 8. Skater Lunges (1:52) 9. Skater Hops With Reach (2:02) 10. Single Leg Deadlift and Reach (2:12) 11. 3 way Leg Swings (2:24) 12. Skater Lunge (2:46) 13. Lunge with Knee Drive (2:56) 14. Step Up With Balance (3:09) 15. Step Down (3:22) 16. Bosu Squat (3:34) 17. Bosu Lunge(3:46) 18. Bosu Side Lunge (3:57) 19. Boss Squat #2 (4:09) 20. Surfer Squat(4:24) 21. Blue Pad Balancing (4:33) 22. Blue Pad Deadlift (4:43) 23. Lunge To Balance (4:54) 24. Balance Taps (5:08) 25. Single Leg Squats (5:26)

Ever heard of "foot intrinsics"? Important muscles to understand

Before I began researching plantar fasciitis (PF), I didn't know much about the muscles in feet.  As I learned more, it became obvious that even though one foot had developed PF, the other foot needed help too.

Learning about foot muscles called "foot intrinsics" inside a foot helped.

6 Intrinsic Foot Muscle Strengthening Exercises (Fix Pain & Flat Feet)

March 2023, 21 min

https://youtu.be/xM4E3pc0lQg?si=CP4qdADaX2mp69of

00:00 - Intro

01:15 - Anatomy details

05:05 - ASMR: Plantar Fascia

06:38 - Foot Joint Mobilization

08:49 - Short & Skinny Foot

11:10 - Active Arch Exploration

12:38 - Fundamental Movement Patterns

17:41 - Active Arch X

19:05 - Next steps

Ideas when Plantar Fasciitis is a problem

Given that so many people end up with Plantar Fasciitis, it's no surprise that there are many people with suggestions on how to fix the problem.  The first video is by a man in the UK who specializes in working with people who are over 50 years old.  The second video is a good introduction to understanding what other parts of the body need attention in order to deal with pain in feet.  The third video is geared more towards people who are very active, in particular people who do advanced hiking.

How to FIX Plantar Fasciitis Permanently! (for 50+)

Nov 2023, 16 min

https://youtu.be/2k92DGPzVbU?si=vRGVQfq43Df_pqWo

How to Fix Plantar Fasciitis (NO MORE HEEL PAIN!)

Nov 2018, 14 min

https://youtu.be/72p58Iy6u7M?si=gzGSekKbk6eL3xj0

How I Fixed my Plantar Fasciitis for GOOD

May 2022, 11 min

https://youtu.be/gkImPA_R7uI?si=B6uFhDBrSdyqK0wE

Help from Bob & Brad for Plantar Fasciitis

Bob and Brad started talking about Plantar Fasciitis years ago.  Here are a few of their recent videos.

Fix Plantar Fasciitis Fast - Foot Pain Gone (50+)

 Nov 2023, 13 min

Plantar Fasciitis. Why Doesn't It Get Better?

Jan 2022, 13 min

You Are Walking All Wrong & It's Causing Pain

Sep 2023, 6 min

https://youtu.be/Y9J7OemNqsU?si=At21dKxc7ePNq34O

Ideas for Functional Fitness

Been looking at Matt Hsu's videos.  I like his banter, although probably not to everyone's taste.  First found a few of his videos related to balance.  They range from the most basic for seniors and beginners to ideas appropriate for people who are already in good shape when it comes to holding a 1-leg stand.  He suggests 30 seconds as a good baseline before moving on to more challenging approaches.

2 Ways to Improve Your Balance and Stability (And Have Fun Doing It)

10 min

Intermediate and advanced

For me, wanting to ski more was the incentive to exercise deliberately after finishing up knee rehab a decade ago.  Matt came up with an incentive that everyone could relate to for improving strength and flexibility for multiple parts of the body.  The idea is that being able to get out of a car window safely could be life-saving in the event someone is in a car stuck in rising water.

The approach is about functional fitness.  While he has pay programs, he's released a fair number of free videos in the last few years.  His motto is "think right, move right, feel right."

This Practice Physical Fitness Test could SAVE Your Life

15 min