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<p>Good Monday Morning!</p>
<p>Frosty here this morning, 32 degrees at the beginning of my drive to work. Here we go.</p>
<p>Had a good workout this morning and looking forward to a good week.</p>
<p>Marianne, here are 2 stretches that I do that I can feel the most and do every day (along with other routine leg stretching.</p>
<p>1) Lay flat on your back, legs out straight. Draw your knee up to your chest and the push your knee towards the opposite shoulder. (It's easier if someone is there to push it, but I'm not that lucky early in the morning.) Hold it for about 20-30 seconds and release. Repeat 3 or 4 times with each leg.</p>
<p>2) Lay flat on your back, both knees bent. Lay one ankle across the other knee and push your leg away from you at the knee. Again, hold it for 20-30 seconds.</p>
<p>Both of these stretches really work the outside of the hip, which is right where my problems are. Doinf these with my normal stretch routine has lossened me up a bit.</p>
<p>As for the exercises, I've found a few online, but this week I'll be using a stair stepper ( I read that walking stairs is good for bursitis.) I used it for the first time in a few years, had to dust that one off! Also, I'm doing leg raises along with my crunches in the morning. One leg at a time, raise it about 7 inches and hold it as long as you can. Keep your knee straight and try to point your toes towards you during this.</p>
<p>I saw another one that involved doing a squat with an execise ball between your back and the wall, but I don't have an exercise ball. I may have to modify that one.</p>
<p>Anyway, that's where I'm starting so I'll see how that works out. Hope it helps you!</p>
<p> </p>
<p>Frosty here this morning, 32 degrees at the beginning of my drive to work. Here we go.</p>
<p>Had a good workout this morning and looking forward to a good week.</p>
<p>Marianne, here are 2 stretches that I do that I can feel the most and do every day (along with other routine leg stretching.</p>
<p>1) Lay flat on your back, legs out straight. Draw your knee up to your chest and the push your knee towards the opposite shoulder. (It's easier if someone is there to push it, but I'm not that lucky early in the morning.) Hold it for about 20-30 seconds and release. Repeat 3 or 4 times with each leg.</p>
<p>2) Lay flat on your back, both knees bent. Lay one ankle across the other knee and push your leg away from you at the knee. Again, hold it for 20-30 seconds.</p>
<p>Both of these stretches really work the outside of the hip, which is right where my problems are. Doinf these with my normal stretch routine has lossened me up a bit.</p>
<p>As for the exercises, I've found a few online, but this week I'll be using a stair stepper ( I read that walking stairs is good for bursitis.) I used it for the first time in a few years, had to dust that one off! Also, I'm doing leg raises along with my crunches in the morning. One leg at a time, raise it about 7 inches and hold it as long as you can. Keep your knee straight and try to point your toes towards you during this.</p>
<p>I saw another one that involved doing a squat with an execise ball between your back and the wall, but I don't have an exercise ball. I may have to modify that one.</p>
<p>Anyway, that's where I'm starting so I'll see how that works out. Hope it helps you!</p>
<p> </p>
