Transcription
Easy question. What is the difference between this hip and the other one? Very simple. All the musculature that surrounds it, especially this posterior muscle called the gluteus maximus, which has the function of protecting your hip from wear and tear caused by time. What is the thickness mentioned in today's video? We are going to do a 30-minute routine, especially adapted for older people, with the goal of working this gluteus maximus to strengthen the hips, prevent falls, and avoid the progression of arthritis. And now let's go to the exercises for which we will need a chair, a towel, and also the handle of a broom. You already know how much I like it and a slightly thicker book. The ball is not essential, I will only use it for better visualization of the exercises. What is really necessary is a very long towel. Let's go to the first exercise. We start from the simplest to the most complicated with isometric movements. Remember, isometrics are exercises where a contraction occurs, but no movement occurs. There is muscle activation, but the leg does not move. So, what do we have to do? Take that thicker towel, crumple it up, fold it several times, and place it right under your foot. But if you have a ball, it's better to use a ball, I'll use it basically because visually it looks much better. We place this foot on top of the ball, we have a 90º flexion at the knee level. From here, what I want you to do is press down and hold for 1 2 3 4 and 5. We will notice the contraction especially here in the posterior region, in the gluteus maximus that I just showed you. I'll grab it again. We relax after counting five. Look how fleshy it is, how lean. It is located right at the back of our hip. And we squeeze again 1 2 3 4 and 5. We will do 10 repetitions together. I relax here. I do it with the ball so you can see correctly how the leg goes up and down, but with the towel obviously there won't be as much movement. 4 and 5. I relax. Let's go again. We squeeze 1 2 3 4 and 5. I relax. Let's go to the fourth. Four. I lift my leg, I relax the musculature, I squeeze, I feel the contraction in the back of the leg, I relax. We still have five more. I squeeze hard. Try not to lean on your leg, because you would be crushing that ball, that towel with the strength of your hand. And that's not what we want. We want the glute work to be independent and for you to be able to crush it by your own means. I relax. Seven. We continue. We crush. Eight. We only have two left. I crush, gluteus maximus, essential for hip health. Let's do the last repetition. I crush strongly. And 10. I'll simply switch so you can see that with the towel it's practically the same thing, but visually it looks different. We place this towel on the floor. I move my foot away so you can see correctly and I will crumple it. Notice, now it doesn't compress because it's not a ball. We will maintain the contraction. However, I feel the same muscle contraction in the back of the hip. I relax and don't squeeze, but visually it's not as easy to follow, is it? Observe how I squeeze and lift this leg, which is essentially what we need to do. So let's switch to this ball to make it easier to follow. I squeeze. 1 2 3 4 5. I relax. We are on the third. I squeeze four. I squeeze. Five. Let's go again. I squeeze. Five. Very simple. We start from the most basic and progress until we reach much more complicated exercises. Seven is the squeeze. Eight, two left. Nine. Last repetition. Let's do this very strong cushion or towel squeeze to contract all this posterior musculature. Very good. I'll leave this ball here. We won't need it anymore. However, we really need the towel and it has to be a long towel, okay? Long, because what we want is to wrap our legs and work the gluteus medius, which is a muscle that is more lateral, but which also has a key importance in the health of your hip. Notice, take this towel, keep your knees completely together and cross the ends in such a way that, as you see, there is practically a knot between your hands. Pull well with both hands, being able to wrap around to exert more force, because what we want is to perform an isometric contraction again. I want nothing to move at the level of my hip. Basically, I will separate both legs at the same time, with as much force as I can. And what I will do is feel this effort in the lateral part of the hip, precisely here at the level of the gluteus medius. What we should try with our hands is to prevent the knees from separating. It is not correct to do this? This is useless. I want these hands to be there, for there to be an isometric contraction, muscle contraction without movement, and for you to work in the simplest way. Isometric contraction is the basis of recovery, strengthening, and the simplest, especially for older people. We take two, separate strongly, I count to 53. I hold the position, I separate. Four. Let's go. Separate the legs. Five. Five more left. Let's go. I separate. Six. Let's go again. I separate. Seven. Two last repetitions. I separate. I'm not sure how many are left, if eight or nine. Nine. Let's do the last one. I separate these knees strongly. My towel resists. Muscle contraction is performed on the side of the hip. Very good. A great way to start working these gluteal muscles with light intensity. Next, we will use our dear chair. We will leave the glute here. We will turn it. More than turn it. We will place it exactly in this spot. We will use the book which, as you can see, is a quite thick book, it has a certain thickness, a certain number of pages, specifically 600 pages. And we will use it basically because you want to stand on the book. To have the freedom to work freely with the opposite leg, the chair will serve as support. It is important that all these exercises, when dealing with older people, are done by leaning on something, a chair, furniture, a wall. The priority is safety and avoiding falls. Sitting on the chair, I lift my right leg, leave my left knee straight and take my leg back as far as possible. Hip extension, gluteus maximus work. You can feel how it contracts strongly there. And I don't just want to do this, but I also want you to turn your toes outward. Notice, here it is forward and here it is outward. You feel it, right? When you turn it outward, how this glute contraction increases, we hold for 3 seconds and return to the starting position. It is important not to compensate. Do not lean forward, as we are not working the hip, but the opposite side. The movement should be isolated at the level of your hip. Foot outward. 1 2 3. Relax. Let's do 10 repetitions. Foot outward. 1 2 3. Relax. We've already done three. Foot outward. Four. Pay close attention. My body remains fixed. My hip. My leg moves backward. Five. Five more left. C. Let's go again. Extension seven extension. Eight. It's extension nine. Last repetition. This is outward. And 10. How about good sensations, right? At hip level. If you get tired, feel pain or discomfort in just one leg before time, don't worry, do five and stop to rest a bit, okay? The routine is not strictly rigid. You can vary the number of repetitions, vary the difficulty of the exercise, depending on your possibilities. Let's go to the other leg, the thigh leg. Remember, knee very straight, lean a little to support yourself on the chair and take this leg back. Remember that the foot now has to point outward, not downward, but outward, to have a greater contraction here at the level of my gluteus maximus. One, let's go again. Foot outward, we hold. Two, we relax. Foot outward, we hold. 3 extension. Four extension. Five. Let me reposition myself. Five. Six. Eh, abdominal contraction. Well, more gluteal. Try not to lean forward. Okay. Very important, 3 seconds of contraction to maintain this muscle strength at the end of the range. Eight. Nine. Last repetition. I return to the starting position and attack again. And 10. We rest. We get off the book. We can walk a little. If you notice these hips more worked. Next, we will work this gluteus medius. Look, I'll show you again what I have on my leg. The gluteus medius is the outermost part of the hip, which is right here. The posterior part is the gluteus maximus. The lateral part corresponds more to the gluteus medius. It has a fan shape and plays a fundamental role in the stability of our hip, especially when we stand on one leg. Let's leave it here, hoping it doesn't fall. It seems to be safe. Let's leave this book on the floor again. We make sure we are in a safe position and I want you to squat. We will work abduction again now. I want this leg to separate as much as you can. 30 to 45º is more than enough. Pay attention that now we don't want the foot to go outward, but to always stay forward. We will feel the muscle contraction exactly here at the hip level and it will be exactly there where the leg is located, the gluteus medius. Let's go. 10 repetitions. Again we open 1 2 3. We relax and again we try not to compensate. I will not lean to one side, I will not make any compensation with the spine. I will work safely, with the range of motion of my gluteus medius. Two. Let's go again. That's it. I hold for three seconds. Three. Let's go again. Four. Until we count to 10. My body is fixed. My support is fixed. Five. Let's go again. Six. Seven. Three left. Eight. Nine. Last repetition. Lateralization and 10. Good job. Here is one of the muscles that usually burns when we work it correctly. We add more light. Yes, that's much better. Now you will allow me to turn my back to you and perform the same repetitions with the opposite foot. Remember, book. We stay stable on the chair. Safety above all. Hand on the waist. I open outward. Now the foot is not pointing outward, but the tip of the foot is always looking at the wall. Ah! Ah! I separate two. I separate three. I stop four. We count to 10, holding the position for 3 seconds five. Six, seven. Very straight leg, both the supporting one and the one that lateralizes. Eight. Nine. Last repetition and 10. We place our feet firmly on the ground, we rest a little, we walk to loosen these hips and we pick up the book, as we will not need it for now. With this stick, we will perform the complex hinge movement, as I call it. It is a complex movement that focuses on hip flexion, something that, unfortunately, we have largely forgotten, which we avoid when we perform, for example, a movement to pick something up, when we want to squat. The hip flexion or hinge movement is one of the most important for maintaining the health of the lumbar region and also the hip. For this, we will do this. Opposite arm, we place this stick. I want both the buttock area and the nape of the neck to be supported at the level of the stick. I want you to push your chest out, to hold it with your arms, if possible. And now, pay attention, we will separate our feet a little with the toes slightly outward. Lean forward, lean. Lean, lean, lean. Bending exactly here at the hip level, trying not to let this stick separate at the level of the buttocks or the nape of the neck. And you with your hands can keep it closer to perform the movement correctly. We stand up again, we breathe and we go down. How much do we need to go down? Well, each person will go as far as they can. I already notice that when it reaches this point, the stick starts to come loose. So, let's not cheat, let's always do exercises within our possibilities. I leave it down and come back up. And what does the glute do here? Well, it also extends the hip, but this time, instead of moving the leg, it is returning the trunk to its initial position. It is a different way of exercising the glute. I lean as far as I can and come back up. We have done five. We switch hands to give symmetry to the movement. I stand up again. Contact at the nape of the neck, contact at the level of the buttocks and down as far as I can. It doesn't touch and I go down further. See what happens. This stick comes loose. So it's better for me to stay here. One descending again. Two. Descending again. Three. We descend. Four. Last repetition. And five. Very, very good work, especially at the hip level, but also at the lumbar level. An area that is usually very, very weak. I will leave the stick here. Now let's go to the next exercise, the band exercise. Great exercise for working the glutes. I didn't mention it before, but the exercises where we were on the book, both the gluteus maximus that we pushed back and the gluteus medius on the side, can be made more difficult. By placing a weight at ankle level, thus providing more resistance to gravity. Let's go with the dribble. We can leave this book here, as it can be useful to make the exercise more difficult. What we have to do, basically, is to place one foot on the chair. I want you to look straight ahead, the tips of both feet looking forward, and I want you to bring your pelvis forward. All right? I want there to always be a straight line between your shoulder and your foot, your ankle, and that you do not lean forward when doing the exercise. Basically, it's a weight transfer. Right now, I have my body weight on my right foot, and if I lean forward, my body weight shifts to my left foot, doing important work. You can't see it, but it's at the glute level. Okay? I lean forward. I'll do it with the other leg for better visualization. First, I lean forward, maintaining tension in the posterior area. 1 2 3 and I return. The further you lean forward, the harder the exercise becomes. Don't overdo it, okay? We are just looking for some tension. If you are comfortable, lean forward a little. Perfect. No need to go beyond that. Each exercise requires adaptation to your possibilities. The important thing is that you do the exercise correctly, that you don't lean forward, and that you feel the tension in the back of your thigh. Four. Let's do six more with each leg. 10 in total. 5 6. Let's go again seven. These hands, without exerting force, are worth eight, they simply rest calmly on my thighs, and this pull doesn't happen. I want the exercise to focus only on the legs, without arm momentum or cheating. If you have reached your limit, don't push any further. Always respect your limits. Last repetition. We switch to the opposite side. I place my foot on the ground, I walk a little if needed. I relax at hip level. And from here, very upright, feet looking forward, I lean. It is my pelvis that goes forward. Weight transfer from posterior to anterior. One relax. Let's go again. Two. Relax again. Three. Relax again. Five. Four. We only have six left. Let's go again. Five. Six. As you can see, we are gradually increasing the intensity of the routine. Seven. So that you are really at the level where you feel most comfortable. One. Eight. Nine. And 10. If the exercise is easy for you, you can always use the book to increase the foot support. The higher the foot, the greater the demand of the exercise. Consider this if the exercise seems too light for you. We continue now with a more aggressive hip extension, which is very, very good. I like it a lot. And it adds muscle contraction, it adds difficulty to what we saw before. We started with isometric exercises, then with more analytical exercises, now we are working with more functional exercises. I will position myself a little further forward there. Now, with forearms on the back of the chair. The back of this chair can be a piece of furniture or a table where you bend one knee and step back, right? I want you to lift this leg until your foot is up, as if it were a tray on which you want to carry drinks to a table in a restaurant. Lift it up. Hold it as high as you can. Two. Let's go again. Hold this leg as high as you can. Three. It is important that the lumbar area, we want to isolate the exercise at the hip level and eliminate any involvement at the lumbar area level. Five. Let's go again. Six. Isolated movement at the hip level. 7 8 9 and 10. We rest, we support ourselves slowly, we take off, we breathe a little, we evaluate the hip that hurts. Let's walk a little that doesn't hurt. We start with the opposite leg. Same mechanism. I want you to support yourself. Same mechanism. I always did a pair without realizing it. I did a pair. I am supported on my right leg, I bend my left leg and from here I lift it up, trying to maintain a neutral position with my body and my LB area. Two. Let's go again. Three. 4 5 6 7 8 9 10 and 10. I relax, I place my foot down, I slowly return to the starting position and I feel sensations. Excellent exercise for working this entire gluteal area. We are reaching the end of the functional exercises. We will do two sets of squats, one simpler and one a bit more difficult. The first is the sumo squat, very simple and can be done without problems even by people aged 70 or 80. Basically, we will separate our legs quite a bit like a sumo wrestler. We will point our toes outward, as you can see here on the screen, and also position ourselves near a chair, a wall, a piece of furniture. Again, we work within a safety framework. And I want you to go down slowly, very slowly. The advantage of these squats is that the knees always go outward and there is no risk of injury. In fact, squats are one of the best ways to work knees and hips, even though many professionals insist on minimizing their importance. We go down, if any pain appears here, we hold for a few seconds and return to the starting position. Even if it doesn't seem like it, doing this is already a squat. You don't need to lift 200 kg on your back to perform it. Basically, when going down, holding for a few seconds within your tolerance range is enough. If you can go down further, then go down, go as far as your body allows and continue. Three. If you are an athletic person and can do this without touching the chair, do it. Four. If you like to put your arms forward, you can also do that. The options are endless, right? What do you want to put here? The arms can be placed here too. Six. Do you want to pick up a 5 L bottle between your arms? You can also choose three, seven, as long as it adapts to your possibilities. I have only 82 left. I go down nine. Last repetition, I go down. And 10. We breathe a little, we rest, we walk to relax these hips, these legs, and we finish with a slightly more difficult squat, the classic squat. Very good. Now, instead of separating our legs so much, I will do it from the side so you can see how it is done from another point of view. We separate our legs a little, not much. The tip of the foot slightly outward, not much either, not like before, but about 45º. And from here we will lean on the chair in front of us and bend a lot here at the hip level. Remember what we did with the stick? We will do something similar, but going down more and following with the movement of the knees. Pay close attention. It's as if I wanted to sit on a chair that I have right behind me. I go down as far as I can and come back up. Are you comfortable in shallow water? Perfect. Do you want to be a more athletic person and go further? You can go further. It's worth it. Each one within their own level. We always have to take the knees outward. Okay? Never. I don't know if you can see this on the camera. We should never bring our knees together, as this could put your integrity at risk. And that's why we place our feet slightly outward. I flex my hips as if I were sitting as low as possible and come back up. Straight lumbar spine too, that's why we have the chair. To avoid doing this, we don't want to. We want to keep our chest up, our head held high. Four. Let's do six more. Tr. Five. Six. Always reaching a range where you feel comfortable. 7 8 9 and 10. It's a routine for the elderly, but I guarantee you'll be quite exhausted. That's it, folks. We've reached the end of 28 minutes. I hope you enjoyed it. They were simple exercises at the beginning, more difficult in a second phase, and much more complicated. Now at the end, I only did one set of 10 repetitions of each of them, but you can add an extra set or remove any exercise you don't like if you wish. Think that it's not a rigid routine, but something flexible that you can modulate to your liking and your needs. Remember that it's better to do one exercise, even if it's small, a walk, or isometric. Doing something is always better than doing nothing. Remember that and remember that we have this very special event focused on hip pain, the Hip Week, from April 21st to 27th. I thank you immensely for accompanying me until the end of the video. From the bottom of my heart, I hope you did the exercises with me and, most importantly, that you can share the video with those who need it. We all have people in our family with hip pain, for whom these exercises can represent a big change in improving their quality of life. Finally, I thank you again for your time and hope to see you soon in one of my other videos. Until next time.