LIFESTYLE NEWS - Exercise is one of the ways to improve your physical wellbeing and it aids in great measure to get rid of ailments, aches and pains. 

Follow the exercise programme provided by the biokineticists at Anine van der Westhuizen Biokineticist in George and feel the difference. 

Biokineticist Lana Laubscher continues the series of exercises for hip health.

This week I will discuss an exercise for the individuals who struggle to get down to the floor. 

The exercise will include the element of balance, so if you find it hard to balance on one leg, be sure you hold on to something for support.

To do this exercise:
Tie an elastic band to an object (e.g. table, bed) close to the ground, making a loop. 

Be sure that the object is heavy enough to remain static when you tug on it with the strength of your leg.

If you find it hard to balance on one leg, be sure that there is something nearby to hold on to in case you start falling over.

Place one leg inside the loop formed by the elastic band, ensuring that the band is fitted around the ankle.

Balance on the leg that is not inside the loop. Always be sure that the leg you are balancing on is slightly bent. (Only if the slightly bent knee is giving you grief, can you straighten your leg). 

The reason for keeping a bent knee is that this will activate the stabilising muscles in your leg, whereas when your knee is straight, your stance tends to be maintained with your skeletal bones.

Now, move (pull) the leg in the loop backward, keeping it straight and using the bum muscle. The very first question I am always asked is, "How far back should I move my leg?" The answer: As far as you can while maintaining a NEUTRAL position of your spine.

What does that mean? Your spine has a neutral position and as soon as you move your leg backward too far, the normal curve of your lower back will increase and become hollow.

This places strain on your spine and also means that instead of using only your bum muscle to do the movement, you are actually using your back muscles.

This means that the movement you will be able to do is very small, but also very important, as you teach your brain and your bum muscle to perform effective hip extension.

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• Keep the glutes going and make them stronger
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