Hip exercises? Help please

[Guest guest]

Gururattan, Sadhant, I hope you can help me. My father is elderly,

77 years old, and is feeling a lot of stiffness in his hip. Except

for a morning stroll, he doesn't exercise anymore (playing golf

doesn't count because he rides a golf cart). He had knee replacement

surgery about 2 years ago. Because his hip and knees are stiff, he

doesn't exercise. But by not exercising he gets even stiffer. Like a

Catch-22.

 

He asked me for advice. I checked the 5 Kundalini books I have, but

all the hip/knee exercises I saw required the person to lie on the

floor. Dad wouldn't be able to get up off the floor. Are there any

simple, easy to do yoga exercises for the hip and knee, that can be

done, at home, in a chair or standing?

 

I recommeded that gentle water exercises at his local YMCA could give

him more flexibility, and the use of a warm hydrotherapy pool as

well. (I am also insisting he ask his doctor about physical therapy).

 

I want to help my Dad, but my yoga knowledge in this area is

limited. I would sincerely appreciate any suggestions you might have.

 

Blessings, light and love to all.

Thankfully,

Nayra

[Guest guest]

Sat Nam Nayra:

 

Perhaps he could do the exercises lying on his bed? A set

like "Exercise series for the hips, thighs and legs", from Relax and

Renew, might be just the thing for stretching the hips. Obviously a

firm mattress will facilitate this.

 

An excellent stretch for knee & hip is the butterfly stretch: soles

of the feet together, clasp hands under the feet and pull them toward

the groin. Holding this position, pull the spine straight, and move

the knees up and down rhythmically.

 

The inverted bow (inverted camel lifts) is good for strengthening the

knees and opening up the hips: lie on the back, feet flat on the

floor, hold the ankles and inhale the hips up, exhale them down.

 

The yoga march might be a good way to start building some strength:

march in place by alternately lifting one knee and the opposite hand,

bringing the knee up as high as possible (comfortable) and lifting

the opposite hand up so the arm is straight.

 

Frogs and crow squats are also great for strengthening these areas.

The full movements may be too strenuous, but he might be able to

start from the standing position, come halfway down, and then back up.

 

Of course it would be wise to check out any exercises with his

physician/physical therapist to be sure they are safe for him, and

being gentle and cautious with the exercises is important for all of

us, but no doubt especially important for him.

 

Many blessings to you, your father, and to everyone,

Sadhant

[Guest guest]

Sat Nam Nayra:

 

You might also get him a mini trampoline. They have them with a bar as

well. Running place on these also builds cardio vascular strength. Even

very modest movements are stimulating.

 

Sat Nam,

 

Gururattan Kaur

[Guest guest]

Thank you, Sadhant and Gururattan. I will pass along your thoughtful

suggestions to my father. I truly appreciate your responses.

Blessings and light to you,

Nayra

[Guest guest]

Dear Nayra:

 

I wanted to point out one other thing: walking. Humans are evolved

to walk - it is safe, easy, and has a huge number of benefits. There

is even a yogic way to walk, called "BreathWalk", which combines a

variety of yogic breathing techniques with mudras and mantras to

produce a variety of benefits in addition to those of normal

walking. There is a book (called "BreathWalk") by Gurucharan and YB,

and you can also find out more at www.breathwalk.com.

 

YB has often said that a practitioner should walk 3-5 miles a day,

and BreathWalk is a great way to get more out of your walking time -

and it obviously be good for exercising hips, knees (etc.) in a

gentle, natural way.

 

All love surround you,

Sadhant