Quad strength is very important in preventing knee issues. The strong muscles around the knee help support the joint so cartilage isn't worn away. Chair Exercise #11 strengthens the quads so try Stepping on the Gas.
STEP ON THE GAS: Loop the band around the arch of the right foot and grasp the end closest to you with both hands. Bring the knee up to the chest and while holding the band tight extend the leg to the floor. Perform 2-3 sets of 10-15 reps. Repeat with the left leg.
There are two things about back pain,"You either got it or you are gonna get it!" This chair exercise will give you some relief from that lower back pain. Try it!
PUT ON YOUR SOCKS: Position the band across your belt-line. Place one loop of the band over each knee. Lean over and touch your ankles and return to upright position. Perform 2-3 sets of 10-15 reps.
As we get older and are less active, parts of our body seem to rearrange themselves. Here is an exercise that helps the under arm (tricep) and think about that remodel you have always wanted to do in your home as you stretch the tape measure.
PULL OUT THE TAPE MEASURE: Grasp the band in the left hand and then with the right hand, leaving about 12-18 inches between the hands. Then fully extend the right hand and slowly return to starting position. Per-form 2-3 sets of 10-15 reps. Repeat with the left hand.
Our flexibility is very important. As we age our joints become stiff and sore. Try this simple exercise. It will help keep the blood circulating to relieve stiffness and soreness in your knees.
KICK OFF YOUR SLIPPER: Loop the band around the arch of the right foot and place the foot on the floor with knee bent. Grab the end closest to you with both hands. Extend the leg and return to starting position. Perform 2-3 sets of 10-15 reps. Repeat with the left leg.
Are you ready for the holiday season? Most people think of shopping and cooking but how about the many times you will pick up young kids or babies at the family gatherings. This is the continuing series of functional movement strength training using a chair. This one is called “Pick up the Baby” and helps strengthen the biceps.
This is the 3rd in our series of functional movement exercise using a chair.
HUG SOMEONE: Grasping the band in each hand, put a twist in the band behind the back to stabilize the set-up. (Band should come across the palms, not around the thumbs). Spread the arms out wide and bring them in together. Perform 2-3 sets of 10-15 reps.
When older people move out of their homes into care centers they become sedentary.
When someone is sedentary too long they undergo something the medical profession calls “deconditioning”. This is when the muscles become weak, health of the cardiopulmonary system declines, balance is effected not only by weaker muscles but reflexes become slower leaving a person at risk for falls. At this point the quality of life can deteriorate quickly. Exercise becomes very important and should become a part of their lifestyle.