The Monster Walk is a great exercise for helping people who are having issues due to poor activation or weakness of the glutes, primarily gluteus medius. Poor activation of the gluteus medius can lead to a number of musculoskeletal ailments involving many different areas including the knees, hips and even the back. Strengthening them by resisting abduction during a functional movement can be a very effective solution. The Monster Walk has become a staple exercise prescribed in many physical therapy clinics.
See the product links below the video demonstration to purchase resistance bands/mini-bands for use with this exercise.
How to perform the Monster Walk:
choose a band with moderate resistance
place the band around the ankles; adjust difficulty by moving band up or down the leg with lower being more difficult
the back should remain straight and body should remain facing forward; limit twisting
knees should be bent at about 45 degrees and not allowed to buckle inwards
slowly walk forward or backward while keeping constant tension on the band
move one foot forward or back and then return to start position
put the band on the forefoot to also incorporate resistance to internal hip rotation
Much has been made recently about how bad sitting is for you. It’s the new smoking, didn’t you know?
Well, standing all day has its problems too. Chances are you’ll have to spend part of your day sitting anyway. When you do sit, a good chair set up properly can save you from much of the ills of prolonged sitting.
Check out the informative infographic below that presents some facts about sitting and some solutions as well.
If you’re interested in the process involved in knee replacement surgery, here’s a video from the surgeon’s point of view. Orthopedic surgery can be similar to carpentry, but with much cleaner tools. As is typical with this type of surgery, there’s plenty of blood and bone chips involved. The video is graphic. You’ve been warned.