By Jessica Brown, DPT (Doctor of Physical Therapy)
As we get older, it’s more important than ever to stay active. Studies show that sedentary people lose 2% of their overall muscle function every year starting at 35! If you’re sedentary, that means you will have lost 50% of your ability to function physically by the time you are 60, which can lead to falls and other unfortunate health issues. Don’t let that happen.
The simple exercises shown here can be done by anyone, at home, without any special equipment. The repetitions and frequencies are suggestions. Your own frequency of exercise should be based on your ability to recover. The general recommendation is to exercise at least three times a week. Long-lasting and significant changes in physical fitness occur over a 12- to 16-month period, so you have to be dedicated and diligent! Don’t expect instant results.
I urge you to seek the advice of a physician before beginning any physical exercise program.
1. Seated Dead Bug: Sit upright in chair with neutral posture, pull abdominal muscles in, contract and hold, lift opposite arm and leg at same time focusing on core strength and stability. X20 repetitions each arm/leg.
2. Seated Posture Correction: Sit upright in chair with neutral posture, place both hands on shoulders, keeping hands on shoulders press down through shoulders and draw elbows down toward floor, make sure chest is up and you are in perfect posture. Hold for 10 seconds. Do throughout the day.
3. Seated Posture Correction with Rotation Stretch: Sit upright in chair with neutral posture. Place one hand behind your head and rotate trunk toward that side. Hold for 10 seconds. X5 reps each side.
4. Bridge: Lay on back with your knees bent and arms straight, holding your spine stable in neutral position throughout the exercise, tighten abdominals and lift pelvis/buttocks in the air until hips are fully extended (do not hyperextend). Squeeze buttocks as you lift up, hold for 3 seconds, slowly relax and return to starting position. X10 reps.
5. Bridge with Dying Bug: Lay on back with your knees bent and arms straight, holding your spine stable in neutral position throughout the exercise, tighten abdominals and lift pelvis/buttocks in the air until hips are fully extended (do not hyperextend). Keeping your thighs level, slowly extend one knee forward, then lower the first leg and extend the other leg, lower the second leg, slowly relax and return to starting position. X5 reps.
6. Standing Posture Correction: Stand in corner with back to corner, lift arms to almost 90 degrees, walk feet slightly out and press forearms into the wall behind you while squeezing your shoulder blades together. Hold for 10 seconds. X5 reps.
7. Standing Single-Leg 3-Way Kick: Stand and balance on one leg, kick the other leg forward, then out to side, then back. Switch legs and repeat with other leg. X10 reps each leg. Make sure to pull abdominal muscles in and hold your core stable and strong.
8. Single Leg Balance with Ball Toss: Stand on one leg, pull abdominals in to tighten and stabilize your core, toss ball from hand to hand, increasing speed to increase difficulty as needed, X10 tosses, then switch legs. Concentrate on maintaining perfect balance, posture, and stability. You can do this exercise without the ball. Adding the ball helps you develop muscles that are ready to react in a challenging situation even when you are concentrating on something else.
You can incorporate many of these simple exercises in your everyday activities. Do the 3-way leg kicks while you are brushing your teeth or cooking, or do a few bridges before getting out of bed in the morning. Work on your balance by putting on your shoes every day standing up instead of sitting down. Laughing is allowed. M! December 2014/January 2015
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Medical Disclaimer: Nothing contained in this
article should be construed as any
form of medical advice or diagnosis
by Jessica Brown or Marvelous! Magazine.
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