Hamstring workouts at home

The hamstrings are important when it comes to supporting knees.  Strengthening hamstrings does not require any equipment.  You can do useful exercises with just a mat.  The exercises in the first video take about 8 minutes to finish, assuming you can do them all without any rest in between.  The second video sequence takes about the same amount of time, but includes a slightly different set of exercises.  The third video has six exercises (5 min for demonstrations) and includes a few exercises I did as part of knee rehab physical therapy.  Although all the videos include double and single-leg bridges, they are done differently.  The first are done on the floor, the second uses a chest of drawers (instead of a wall or chair), the third is the hardest.  I sometimes do bridges using a stability ball, which adds a little bit of core work.

TRX for strengthening knee support muscles

Using TRX as part of knee rehab is how I got started.  I learned how to use TRX working with a personal trainer who had experience using the TRX with seniors.  She and I learned together about which exercises were most relevant for strengthening the muscles that help support knees.

The first part of the second video shows how the TRX can be used during a physical therapy session after knee surgery.  The last two videos are examples of physical therapy for a young athlete recovering from knee surgery, most commonly ACL reconstruction.

TRX Training Knee Reconstruction Surgery Physical Therapy
https://youtu.be/GytYWmRczFQ, 15 min, TRX in first 6 min

TRX Training: Knee Rehab Phase 1
https://youtu.be/AFJofGKbjyM, 5 min

TRX Training: Knee Rehab Phase 2
https://youtu.be/0mcnrJcSqJk, 6 min

HIIT using a Medicine Ball, low impact

There are some HIIT workouts that are dominated by high impact exercises that leave out the upper body.  Here is an example of a workout that engages the entire body.  She is using an 8-lb medicine ball but obviously could start with a much later ball and work up the weight.

With any HIIT workout, it's important to warm up, cool down, and stretch afterwards.  This video is designed to allow people to follow along, with a count down and audio markers at the end of each period.

15 Minute Medicine Ball HIIT Workout - Total Body Circuit

https://youtu.be/vLs1PpPBmXM

Basic hamstring lift with stability ball

For a quick look at a way to work on hamstrings with a stability ball (Swiss ball), check out these 1-minute videos.  The third video is a seated hamstring stretch.  She mentions how to choose the correct size ball based on height because there are three sizes available.

A Swiss ball is one of the items that I find worthwhile to have at home.  Often use it during personal training sessions.

For ideas about progression if you want to make the hamstring exercises more challenging:
https://over50skifitness.blogspot.com/2016/06/hamstring-curl-progression-on-stability.html

HIIT using TRX in 10 minutes

The variety of exercises and stretches with TRX is one of the advantages of using it.  Another is that almost every TRX exercise helps build core strength.  Here are a few ways to use TRX for a HIIT workout in ten minutes or so.  The second video includes a warm up sequence using the TRX, as well as a cool down sequence.  The third video is a quick look at other exercise possibilities to include in a TRX HIIT routine doing six exercises for 1-minute each.

I learned the first sequence with the help of my personal trainer.  We modified a few of the exercises the first few times.  Partially so I would not over do it because I had not been doing much cardio endurance work at the time.  But mostly to minimize the amount of jumping that I tend to avoid because of being ACL-deficient in one knee.  I can jump easily, but see little reason to do it just to increase cardio when there are other approaches that work as well.

TRX Power HIIT Workout by Short Circuits

https://youtu.be/-3PjU3l7qnA

TRX HIIT Strong - Includes Warm Up and Cool Down

https://youtu.be/U7egOSXJQUA, 20 min

Six Minutes of TRX HIIT Cardio Workout

https://youtu.be/jqODYLji51s, 2 min

BOSU basics with Bob and Brad (physical therapists)

The BOSU was the first piece of exercise equipment I bought for home use when doing knee rehab.  Starting using it the first PT appointment.  This 2017 video is an introduction by Bob and Brad, the "most famous" physical therapists on the Internet, of simple balance exercises using the BOSU.  They demonstrate progressions from easy to hard using the BOSU flat side up and flat side down.

BOSU Ball: 10 Best Balance Exercises for Athlete and Post Rehabilitation

https://youtu.be/m4v3jdAEK4k, 11 min

TRX basics, with a session for a first-time senior

It took me a while to decide I liked using a TRX as I was finishing up knee rehab in 2012.  I was introduced to the TRX by an older personal trainer (over 50) who has a special interest in working with seniors at all fitness levels.  When the TRX was invented, the target market was athletic people who wanted to be as strong as the Navy Seal inventor.  However, it didn't take long for trainers to discover that the TRX is great for seniors too.  One of the first videos I found showed an 80-something grandmother in the UK doing TRX exercises.

This article from 2018 covers ten TRX exercises for people getting started.  I like it because there are video clips and written descriptions.

https://blog.myfitnesspal.com/the-best-trx-exercises-for-beginners/

The first two videos below from 2018 cover a few basic exercises that demonstrate the versatility of using body weight and the TRX.  Before you watch the second one, guess the age of the woman being taught.  Notice how the trainer suggests small adjustments to help Melva to have the best form possible.

The last video shows a few basic exercises being done by a senior for knee rehab.  Most likely a knee replacement.  I did the same type of exercises after knee rehab after an ACL injury (not skiing).

Broadway Fitness TRX Trips with Renae, 5 min

https://youtu.be/FhSJYhspnwY

TRX for seniors with Renae & Melva, 7 min

https://youtu.be/cOWGw0U-F-0

TRX - Knee rehabilitation, 1 min

https://youtu.be/S79dkDctdDM

Hamstring curl progression on stability ball

The first hamstring curl with a stability ball that I did was shortly after completing knee rehab.  My personal trainer knew I was ready for more and that I had a stability ball at home already.  This video goes thru a progression from 2-legged to single.

Hand placement can be used to change difficulty starting with the hands out to the side, then going to elbows only bracing, finally arms up for the hardest.

Stability Ball Hamstring Curl Progression:

1. (Easiest). 2 Legged
2. 2 Legs on Up (concentric), 1 Leg on Down (eccentric); no alternating
3. 2 Legs on Up (concentric), 1 Leg on Down (eccentric); alternating
4. (Hardest). Single Leg

Releasing the IT Band using a foam roller

There is plenty of discussion about a "tight IT band" among runners.  Foam rolling is often recommended.  However, using foam roller to release the IT band is a bit different than the idea behind using a foam roller directly on a muscle.  The term "IT band" or ITB is short for "iliotibial band."  The videos below include explanations by a chiropractor.

In the first video, Dr. Jeff Holliday of Winnipeg Spine and Sports Therapy explains the anatomy of the IT band and the related muscles.  The IT Band goes along the quad and can get "stuck" to it.  The IT Band is not elastic like a muscle.

The second video also makes the point that the IT Band is not a muscle.  The foam rolling technique is a bit different.  But has the same objectives.

Why Should I Avoid Foam Rolling My IT Band? - Winnipeg

https://youtu.be/4Yf0rXTJ-Ss

How to Release Your IT Band from Your Quads and Hip Flexors

https://youtu.be/PY9L1_oUJM4

An Introduction to Foam Rolling

For people with enough upper body strength, it's worth learning about foam rolling.  I learned the basics from my personal trainer a few years ago.  After using a foam roller at the fitness center for a little while, I decided it was worth investing in one that I could use at home.  I think it was worthwhile.

The key point for foam rolling is to take it slow and pay attention to how you feel as you roll.  Only need a few rolls for each muscle group.  As with regular stretching, consistency helps.  Can use a foam roller daily, but most useful after exercise.  Or a day of skiing. :-)

Introduction to foam rolling, exercises start at 2:20
geared towards people over 50

10 best foam rolling uses

 presented by a physical therapist

good for quick review

Working on hips

from a series for seniors

One leg squat and exercises good for knees

Although it's been several years since I needed to do knee rehab, I still look around for new ideas for strengthening muscles related to knees.  Here are a few videos by an Aussie, Tim Keeley, of Physio Fitness that are not only good for knee rehab but also good for older skiers who want to strengthen muscles that help support the knee.

The one-leg ball squat is something I haven't seen before.  It's nice that he demonstrates both easier and harder ways to make use of the exercise.  He also shows what to avoid.  The BOSU and a stability ball were the first items that I got for home use during knee rehab.

Skier Squat

BOSU side step and jump

One Leg Ball Squat

Core strengthening based on pilates

Exercises based on pilates are a good way to strengthen the core.  Here is a 15-min workout with six exercises that are relatively easy to figure out.  They are from on a website by an LA-based pilates instructor.  Her suggestion is to do them 3-4 times a week.

6 Easy Exercises to Strengthen Your Core

Here is an example of a full Pilates workout with good explanations for each exercise.  Also includes both easier and harder variations for many exercises. It can be helpful to learn Pilates techniques in a class to begin with.  Although having a dance background made it easier for me because I remembered a few of the exercises from dance classes long ago. 

30 Minutes Mat Pilates Core Workout For a Great Full Body Workout

https://youtu.be/ywJe6ZJhyA0

TRX cool down and stretch routine

A cool down with assorted stretches usually takes about 10 min.  Here is a video of a routine that covers every part of the body with explanations of each stretch including how to breath.  For some reason, I find getting the breathing in sync is the hardest part when learning a new stretch.

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.

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.

Importance of dynamic balance

When it comes to fitness elements for skiing, balance is key.  In particular dynamic balance.  The first article below includes definitions of the difference between static and dynamic balance.  The second article was written for college athletes about the fact that better balance makes it easier to use whatever strength you have.  Click on a link to read an entire article.  To ski efficiently requires good balance, both side-to-side and fore-aft.

In 2012 when I was doing knee rehab, I found the emphasis on the importance of proprioception made a lot of sense.  When I popped off an ACL, my balance was very off for the first week.  Learning about proprioception was very helpful.

The best way to start improving 1-leg balance is to start with static balance exercises.  My first blog post was about balance exercises that can be done anytime, anywhere.

Yoga & Balance: Static vs. Dynamic Balance
https://annwestyoga.com/yoga-balance-static-vs-dynamic-balance/

Static balance

Fearless balance!

Static balance is the ability to balance while stationary. It’s what most people think of when they picture a balanced position. To be able to balance statically your body’s center of gravity must be lined up above your center of support. When standing on two legs, the center of support is the center point between your two feet. When standing on one leg, it’s at the center of the standing leg foot.

Let’s pause to spare a thought for our fearless balancer perched on two narrow chair legs to the right. Notice how his center of gravity, the point between the weight of his trunk leaning back and his legs stretching forward, lines up above the two back legs of the chair he’s sitting on. The heavier weight distribution of his trunk and head leaning back make up for the slight forward positioning of the lower chair and table.

Dynamic balance

Dynamic balance on the other hand, is the ability to balance while in motion or when switching positions. Your body is being affected by two forces, gravity and momentum, each one pulling you in different directions. In dynamic balance your inner balance sensors have to work harder to keep your center of gravity above your base. This is the main type of balance we use during movement in our daily lives.

Enhancing Sports Performance with Dynamic Balance Training
http://www.collegesportsscholarships.com/balance-training-athletes.htm

Balance and sports

While strength and cardio training are critical aspects of conditioning, balance is the foundation of good health, and everyone can improve their balance, regardless of ability, according to Louis Stack, a Canadian National Speed Skiing team member and balance training expert. In fact, some researchers suggest that the better you can balance, the less time you will need to spend increase your strength. “Balance conditioning is a way to train the body to make better use of the strength you already have,” says Stack. He suggests placing more emphasis on learning to move efficiently, with little wasted effort: “When you train someone for stabilization, proprioception and balance, by default he or she is at less risk for injury. Good balance reduces [the] need for additional effort.

“Balance is both a movement skill that enhances technique, and a conditioning element that can be improved. Another way to understand balance is as a function of the nervous system, which is directly influenced by the five senses. A sixth sense — proprioception — in the muscles, bones, hands, feet and connective tissues alerts the body when balance is threatened. The body’s balance centers — the eyes, ears and feet — work together to sense imbalance and help correct posture. Basically, the body’s ability to right itself (balance) is activated by stimulus: a response to an unexpected bump in the terrain, a sudden change in wind direction or an impulsive pass of the ball. Action in the canals of the ears detects abnormal tipping of the head in relation to gravity, and sends signals to the nervous system. When you lose balance, your brain sends instructions to the muscles and bones about how and when to react.

Balance training facilitates body awareness about the relationship of mass (hips) over the base of support (distance created between the feet or over one foot). While playing sports, this is a difficult thing to sense, but in a controlled training environment, these “feelings” can be introduced to athletes. The benefit is in “remembered” reactions to imbalance created in training situations. Balance awareness becomes an innate, automatic skill.