The 2 Best ways to Strengthen and Stabilize the VMO (Vastus Medialis Oblique) muscles

[jdr352]

Where could I find a ball like the one you are using. Everywhere I look I only find the big ones

[LimitlessFitnessTV]

@jdr352

Hi,

Try going to amazon.com and typing in "fitness ball" to the search bar. Should come up with a few for around 3-5 dollars or GBP's. Will be mostly larger "swiss" balls here but the odd few listings are the smaller "pilates type balls"

[whatevermaart]

Braxton P. Hartnabrig

[meowmeow299]

Grrh

[StrictlyBootcamp]

@meowmeow299 Grrrrr right back at ya! Hope you enjoyed our video

[buhtailo]

@StrictlyBootcamp thats probably what i had before i quit i had constant soreness for weeks on and rest wasent making it go away... but the 1 cool thing i learned through that is that my muscles stopped getting sore dispite all the reps of my training i whould do 50% of my pr 5 times with a 5 min break and before that i whould go for a new pr and give a 15 min break

[russjeanes]

Brilliant - thanks for doing this video - I have some problems with tracking in my knee, and these look like great exercises - the ball you are using is it a Soft PVC foam ball (Gymnic soft gym excecise ball (looked on physio room but cant find anything for £3 is it air filled) - I have a bad lower back - am I still ok doing these. thanks in advance for your help - appreciate the time and effort that goes into making these.

kind regards

Russ

[LimitlessFitnessTV]

@russjeanes Hey Russ, glad you like the video and hope it is of help to you.

Yes the ball is air-filled and is very cheap and effective. A foam ball (may have a little too much give but would be a worthy substitute as would a pillow if for between the knees).

I would definately recommend getting a good trainer to get you on a stretching program and also core program after an initial postural assessment to improve your lower back too.

Regards, Andy

I have a few questions:

[hockeyman1]

i need these muscle for soccer. I had an acl reconstruction. and was wondering how long does it takes until it actually getting super strong.

thanks

[LimitlessFitnessTV]

@hockeyman1 Hi Hockey, Hope the operation went as well as possible and that you now have a straight path to full health.

The time-frame of the full rehabilitation revolves mostly around a few factors:

1) How long it has been since the operation. Meaning there may be some inflamation post-op which would mean you should definately wait before attempting certain rehabilitation exercises.

2) How much you are willing to work at strengthening the knee in a safe and effective manner

[LimitlessFitnessTV]

@hockeyman1 CONTINUED:

If you feel knee pain in the wall squats (Exercise 2 in video) at say 90 degrees (full seated position)....Make sure to only go as low as 75 degrees instead and re-assess. If you still feel knee-pain, i'd recommend only going to 60 degrees knee flexion and re-assess. This will help you to ascertain the current strength of the knee in the support squated position and give you a start point to work from. READ ON FOR MORE ADVICE

[LimitlessFitnessTV]

@hockeyman1 CONTINUED (part 3)

Obviously you have many more movements in soccer than just squating so you will in time have to get advice on replicating some of these movements slowly (perhaps with support at first) in a more controlled environment. I highly recommend asking your club-mates, family and friends for any success stories when it comes to being fully rehabilitated by a top physical therapist and spend out on a few sessions to get you fully on track.

[LimitlessFitnessTV]

@hockeyman1 CONTINUED (part 4)

IMPORTANT:- If you feel any pain performing the exercises in the video stop what you are doing straight away and seek further advice.

I hope this has been of help. Feel free to ask any other questions. I hope i can help you to play again before the season is out.

Andy

[hockeyman1]

@LimitlessFitnessTV thanks you so much. well its been close to a year now since my surgery. Ive been on the pitch already and it feels great but this muscle still weak and being going to gym doing squats and balancing on a bosu with one foot only. I started doing these workout and well see how far I can go.

thanks again

[buhtailo]

i trained wall sits for 11 days went from 20 min wall sit to doing an hour 90 degree no hands

[LimitlessFitnessTV]

@buhtailo Wow, 1 hour. That's some isometric leg strength. What was you training for Buhtailo? Sounds military?

[buhtailo]

@LimitlessFitnessTV i didnt have a reason to train other than to push myself i even forced myself into crying from the pain in one of the sets which made me relize i needed to go harder and get tougher and i can just discpline myself to stay on the wall

[StrictlyBootcamp]

@buhtailo Sounds hardcore, i'd encourage anybody to take themselves out of their own comfort zone in whatever way works for them. Makes you appreciate the good things in life. Of course be careful to have a complimentary stretching programme to balance out the gains in isometric strength. We don't want any quad rips or ruptures.

[virtue08mofo]

@buhtailo pussy

[LimitlessFitnessTV]

@romrom306 Are you saying i'm fat! ;-( Glad you enjoyed the vid and i hope it was of some help

[romrom306]

I dont know why , but I think you need to get a bigger shirt..

Nice vid (: