functional movement exercise
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.
As we age some of our routine movements become more difficult. Try this exercise sitting in a chair. It will help strengthen your core muscles. We don't want to go without our pants, right!
PUT ON YOUR PANTS: Loop the band around each foot and grasp the end closest to you with both hands. Leaning back in the chair bring knees up to the chest by “walking” your hands down the band. Perform 10 reps.
As many times as we get into bed we seldom realize that it might be difficult for some people to tuck themselves under the covers. This exercise helps build upper body strength. GIVE IT A TRY!
PULL UP THE COVERS: Loop the band around each foot, leaving about two feet of band length in between the feet. Grasp the side of the band closest to you in the center and pull it up toward your stomach while breathing in. Slowly return to the starting position while breathing out. Perform 2-3 sets of 10-15 reps.
How about singing with your exercise! If you tap your toe to the beat of "Yankee Doodle" you will have 10 reps for each time you sing it. Have some fun exercising!
TAP YOUR TOE: Loop the band around the ball of the right foot and grasp the end closest to you with both hands. While pulling the band toward you point the toe away from the body. Perform 2-3 sets of 10-15 reps. Repeat with the left foot.
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.