Centerworks Blog

Latest "Exercise and Fitness" Posts

Knee Strength and Stability: Seated Inner and Outer Thigh Exercise

This knee strength and stability exercise is the third exercise in the “TV Knee Series.”  It’s a great exercise to help develop the support and stability of your inner & outer thighs for healthy, pain-free knees.

ALL of the leg muscles are important to stretch and strengthen for healthy knees.  This simple “TV Knee Series”  exercise with an open and close of the leg helps to strengthen the whole thigh, with a little extra emphasis on the Inner thighs (Adductors) and Outer thighs (Abductors) that help provide leg strength and knee stability.

Typically when we think about leg exercises the focus is on Quadriceps and Hamstring to strengthen the front and back of your legs.  The knee joint is designed to straighten and bend the leg in a forward and back direction, not sideways.   You may notice that sometimes when you stand, walk, sit down and get up, or climb stairs,  that your knees  wobble with a little side-to-side movement at the knee joint.  It’s the strength and  support of the inner and outer thigh muscles that help control this “wobble.”  If your inner & outer thighs are not strong enough to support the knees and hold the legs in good alignment, you will have problems getting the knee joints to track properly and this can be a contributing factor to knee pain.

Posted by Aliesa George in Exercise and Fitness, Functional Movement, Videos.

7 Health Tips to Help Get Relief for Knee Pain

Chronic knee pain can put a quick halt to your active life.  Depending on the issues surgery or joint replacement might be the most viable solution.  But even with knee surgery, you can potentially be left with a whole new set of knee problems, or issues with other body parts and joints.   Keeping our body healthy and doing the right exercises to stay strong, fit, and flexible is an important part of a weekly wellness program. 

But it can be a challenge to keep moving if your knees hurt.  (or any other body part – for that matter…) And if you do too much, or just ignore the pain and “push through it” you can potentially create a host of even more serious problems.

Here are seven tips to consider to help alleviate knee pain problems.

Posted by Aliesa George in Exercise and Fitness, Functional Movement.

Core Workout: Incline Bench Abs

This is a fantastic core workout routine to enhance your Pilates training program and improve the strength of your Ab muscles along with helping your back bend better for exercises like the Pilates Roll Up and Neck Pull. You’ll need a decline sit-up bench, or you can use a step aerobics bench and a mat.  I love teaching these exercises to my Pilates clients, and then encourage them to practice the series when they go to the gym.

Posted by Aliesa George in Exercise and Fitness, Functional Movement, Pilates, Videos.

Pilates Training for Healthy Hips

 

Another Centerworks
Awesome Workshop!

Exercise Strategies To Improve Hip
Strength, Flexibility, and Mobility

Pilates Training for Healthy Hips Workshop coming to Pilates Performance & Rehab in Lawrence KS.

This 3-hour Centerworks® Awesome workshop with Pilates and functional movement expert, Aliesa George, is designed for experienced Pilates students, and Pilates teachers to discover exercises and learn more about the benefits of better hip mechanics for healthy movement with Pilates equipment training.

Posted by Aliesa George in Exercise and Fitness, Workshops.

Simple Seated Knee Exercise

Strengthen the Quadriceps & Improve Patella (knee cap) Tracking to Help Reduce Knee Pain

This is the second knee exercise in the “TV” Knee Series to help strengthen the muscles around the knees especially the Quadriceps and also improve tracking of the Patella (knee cap) as you straighten the leg.  This is a simple knee exercise that you can do at work or at home (even while you’re watching TV or working in front of your computer!)  All you need is a chair.

If the muscles of the Quadriceps along the front of the thigh are not working properly, the knee cap may not be tracking in its proper groove, which can be a contributing factor to knee injury or pain.

Posted by Aliesa George in Exercise and Fitness, Functional Movement, Videos.

Pilates-Walk Workshop

 

 Pilates Tips to Improve Your Walking Technique for Better Wellness.

Fine-tune your posture, body alignment and muscle support to help improve your gait and maximize the benefits from your walking workouts during this 2-hour Centerworks® Awesome Workshop with Pilates and functional movement expert, Aliesa George.  Learn the secrets to walking well…

Posted by Aliesa George in Exercise and Fitness, Pilates, Workshops.

Seated Knee Strengthening Exercise to Help Resolve Knee Pain

This is a great knee strengthening exercise to help strengthen the thighs and help reduce knee pain .  It is a very simple and easy exercise that you can do in a chair.  Practicing this can help make you more aware of keeping your weight even on both legs.  (When you’re experiencing knee pain, the tendency is to shift all your weight off the leg that hurts!)  By practicing this exercise, not only are you helping to strengthen the leg that’s lifting, but by keeping your weight even and you lift one leg, you’re also working on the supporting leg strength for better balance and body control.

Posted by Aliesa George in Exercise and Fitness, Functional Movement.

Core Training Exercise: The Tabletop Prop – Help Strengthen the Abs and Relax the Thighs

Core Training Exercise: The Tabletop Prop

Simple Exercise Strategies To Strengthen the Abs and Relax the Thighs

I often see people in the gym doing sit ups thinking that they are working hard to develop the strength of their abdominal muscles, but their thigh muscles (Quads) are the ones doing most of the work!

Here’s an exercise to help you learn how to get out of your thighs and get more efficient working out of your middle when doing abdominal strengthening exercises.

Get more benefits from your core strengthening work, help protect your lower back, and free up your legs and hips for better movement with this Table Top Prop core training exercise.

Posted by Aliesa George in Exercise and Fitness, Pilates, Pilates Exercises, Techniques & Teaching Tips.

Improving Knee Strength with a 2 Leg Hamstring Curl Exercise

Hamstring MusclesThe knees are one of the parts of the body that a lot of people have problems with, knee pain, knee injuries, other chronic, nagging aches and pains.

The strength of the muscles around the knees are really important to keep your knees healthy and safe.

Unfortunately, our knees are stuck between our ankles and hips.  If you are experiencing knee pain, chances are there is something else going on with your legs, either down at your foot or at your ankle, or up at the hips that’s a contributing factor in the pain and problems you’re experiencing at your knees.

Here are some tips for doing a double-legged Hamstring Curl Exercise to help improve knee strength, and reduce knee pain and problems.  This is a simple exercise that requires no special equipment. What’s important is that you maintain great form and work in a pain-free range of motion.

Posted by Aliesa George in Exercise and Fitness, Functional Movement, Videos.

Simple Standing Knee Exercise

Knee Exercise that Strengthen the Quadriceps & Reduce Knee Pain

A while back, I posted a youtube video on the seated Knee Cap Dance exercise which has gotten  a great response.  A viewer requested to see the same knee exercise done in a standing position and this same knee cap movement is really important to learn and be able to do both seated  and standing to be sure that we’re not aggravating or creating potential knee pain.

One of the things that can contribute to knee pain is standing with locked  knees.  The Standing Knee Cap Dance is a great knee exercise to practice to learn how to better support the knee joint.

Posted by Aliesa George in Exercise and Fitness, Videos.