Sta­tion­ary Forward Lunge

Alternative Medicine - - Quick Nutrition -

MEA­SURES: Sta­tion­ary forward lunges are a great mea­sure of your bal­ance and co­or­di­na­tion. They also help build lower-body strength and im­prove flex­i­bil­ity and sta­bil­ity in your hips.

MIR­ROR MOVE­MENT: This ex­er­cise is a great foun­da­tion for climbing flights of stairs, or even walk­ing safely and eas­ily on an in­cline.

To per­form a sta­tion­ary lunge, stand with your feet shoul­der-width apart. Next, take a long step forward with your right foot. Your front heel should be flat on the floor. Keep your up­per body straight as you de­scend into lunge po­si­tion by bring­ing your left knee to­wards the floor. Stop with the knee just above the ground. Your front heel should still be flat on the floor. Ide­ally, both legs should be bent to 90 de­grees, and your front knee should be po­si­tioned di­rectly over your front foot. Hold the po­si­tion for 3 sec­onds and then push off with your right foot to re­turn to stand­ing. Re­peat on the other side.

I’M NOT SAY­ING I CAN’T, BUT… If you can’t step far enough forward, that sug­gests a weak­ness in your glutes or tight­ness in your hip flex­ors or ham­strings. Strength­en­ing and in­creas­ing flex­i­bil­ity in these ar­eas will al­low you to step fur­ther forward and bend deeper. If your chest sags forward, this in­di­cates a weak­ness in your glutes and core mus­cles. Be sure to en­gage your glutes and ham­strings when per­form­ing the move­ment to mit­i­gate any forward lean.

De­clin­ing health re­lates di­rectly to re­stricted mo­bil­ity and in­ac­tiv­ity, so main­tain­ing good func­tional move­ment, bal­ance, flex­i­bil­ity, and co­or­di­na­tion will en­sure your qual­ity of life does not de­cline. Com­plet­ing all five of these sim­ple move­ment ex­er­cises is a good in­di­ca­tion that you will lead an ac­tive life well into old age, while fail­ing one or two pro­vides an easy ar­row— point­ing to your weak­nesses and what you need to work on.

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