Beginner Balance Exercises For Seniors (Fitter in 5 – 5 -Mins) | More Life Health

Beginner Balance Exercises For Seniors (Fitter in 5 – 5 -Mins) | More Life Health

G'day everyone welcome back to another
five minute exercise video what we're doing in this exercise video today is
five minutes of beginner balance exercises so if you find your balance is
not too good you can't do a lot of the other balance exercises we've done
before this is the place to start so as I said this only goes for five minutes
it's a nice quick and simple routine make sure you've got something sturdy to hold
onto for safety reasons and make sure you've done one of the warm-ups before
we get into this okay let's get started standing up nice and tall next your
chair holding on with one hand what we're going to do to begin
this exercise video we're just going to ease into it by placing our feet as
close together as possible with the toes facing the front and then we're just going
to take our hand off the chair we're just going to hold this position like
this for 30 seconds so following along with me stand up nice and tall keep
those feet as close together as possible just relax into this position that's it
relaxing focus on what you're doing try not to sway let's go for 10 seconds and 5 more seconds to go let's go 5 4 3 2 1 excellent work holding onto the chair now what we're going to do we're going
to make this a little bit more difficult by doing some reaching whilst standing in
this position so as we're standing up tall what we're gonna do is place our
hands out in front like this we're just going to bend at the hips lean as far
forward as we can do comfortably and then come back excellent
work now we're going to reach out to one side bending at the hips excellent work
now let's go the other side excellent work now let's go to the front great work out to the side keeping those feet together and other side excellent work now let's go once more to the front as far as you can as far as you can do
comfortably coming back let's go the other side one hand great work and other side excellent work okay so now what we're going to do is
make this exercise a little bit more difficult again
we're going to hold onto the chair and we're going to close our eyes so closing your eyes getting yourself comfortable now taking your hand off the chair now we're going to
hold this for 30 seconds you're going to start to feel yourself sway just focus
on what you're doing relax into it don't get distracted and as you feel yourself
swaying just start to correct it but focusing on what you're doing you may
even take a slow breath in and gentle breath out and just relaxing your body focusing on what you're doing let's go for 5 seconds 5 4 3 2 and 1 excellent work holding onto your chair you can bring your feet out of position now let's just shake out those legs now
let's get into the next exercise the next exercise we're going to do is known as a
semi tandem stance so what that basically is is one foot just slightly
in front of the other foot so your toes are one foot, go into the arch of the
other foot so you're holding onto the chair whilst you get yourself in the position we're
standing and that's the semi tandem position so once you've got yourself
in this position your toes are facing the front you're up nice and tall it's taking those
hands off the chair and it's holding for 30 seconds so following along with me keeping that upright posture excellent work remember focusing on what you're doing whilst you're doing these balance
exercises you're giving it your all okay so don't just go through the motions
really concentrate on your balance and try to push yourself a little bit more
each time excellent work now let's hold onto the
chair come out of position let's change feet now standing tall in position toes
facing the front let's take our hands off and let's hold for 30 seconds excellent work holding onto that position stay focused
maintain that upright posture if you need to hold onto the chair hold onto
the chair but get straight back into it when you can let's go for 5 more seconds 5 4 3 2 and 1 great work holding onto the chair shaking out those legs we
got one more exercise to go okay when you're ready standing up tall what we're
going to do is practice the single leg stance so you can do this with two hands
facing your chair or you can do it with one hand like I'm going to do today we're just going to
bring that leg up just like this we're maintaining that upright posture we're
going to remain holding onto the chair whilst we're doing this exercise and
we're holding it for 30 seconds keep those shoulders back and down keep your
body upright don't slouch over get in that nice posture we got 15 seconds to
go excellent work now we're still working
our balance we're working those muscles in our lower legs and as you start to
get better you can work on taking your hand off the
chair okay so now what we're going to do for 5 seconds we're going to take our hand off the chair so get yourself ready to go and let's go for 5 4 relax
into it 3 2 and 1 holding onto the chair placing your foot down shake
out those legs take a deep breath in and a breath out okay now let's do the same
thing on the opposite leg standing up tall holding onto your chair we're going to
hold this for 30 seconds so following along with me maintain that upright
posture keeping that leg up excellent work we got 15 seconds to go and 10 9 8 7 6 5 4 3 2 and 1 excellent work so now we're going to try taking our
hand off the chair and we're holding for five seconds so get yourself ready you know
what you're doing and let's take our hand off 5 4 3 2 and 1 excellent work placing your foot down shake out those legs taking a deep
breath in and out and there we have a 5-minute beginner balance exercise
routine keep practicing that balance routine as you start to get better try
to hold each position for a little bit more and then as you feel your balance
start to improve you can get on to one of the other balance exercise videos
which I'll be getting out shortly thanks for following along guys I'll
catch you next time

As found on YouTube

After Stroke/CVA; Walking & Balance Exercises at Home

After Stroke/CVA; Walking & Balance Exercises at Home

♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical Therapists ♪ ♪ On the internet ♪ – Hi folks, I'm Bob
Schrupp physical therapist. – Brad Heineck physical therapist. – We are the most famous
physical therapists on the internet. – In our opinion, of course Bob. – The after stroke, or CVA, which is Cerebrovascular Accident. – We're gonna show you
walking and balance exercises you can do at home, very
important because falling is, can be very harmful as we know Brad. – As well as is returning back to a normal walking pattern,
that you'd like to have, and this is not just for stroke or CVA, could be anybody who has a balance issue, they work for that as well. – Alright, if you're new to our channel please take a second to subscribe to us because we provide videos
how to stay healthy, fit, pain free, and we upload every day. Also, you're gonna wanna join us on our social media channels because we are giving something away every week. And this week, what is it Brad? Hint. – Oh, the Sleep Ovation mattress. – Yes, and this is it right here, a sampling of it. The mattress is a lot bigger than this.

– They're standard sizes. – Yeah, but it's got seven
hundred tiny mattresses, very comfortable, very
good for pain relief, and it's also got the air channels here to help cool the mattress
down a little bit, right? – Right, yup, very unique. – Alright,, and go to the giveaway section, and also Yeah pinned on the top of the page. – I mean it's not a real pin, it's a picture of a pin.

– That's right. – So anyways, we'll get to
the balance and exercises. This is something that it
costs very little to do it, I think it's well worth it. What I did is I went to Menards, which is a place that
sells, big box store. And I just used little, these are little wooden white. – Slats. – They're made for trim,
but it cost me about four dollars to get an
eight feet piece of it, and I cut 'em into the two feet lengths. – See it's like that. What is that like a plastic almost? – Just a plastic you
can make strips of wood. Then I took some pink
tape and put it on there for visuals, so you have a
clear visual of what we have.

And I did make four of 'em, like I said, about two feet long, twenty inches or so, it's not that critical. And I have them down end
to end here right now, so I have a straight line for this is our first balance and gait exercise. So, now what you're gonna do is if you've had a stroke
or you're the person that needs to exercise, get a gait belt, and you're gonna need another person. – Safety first by all means here.

And you wanna make sure that that person who's with you does have
a hand on the gait belt. Don't just do it. – Don't practice these by yourself, because they're gonna
challenge your balance. – That's the idea, exactly. It can cause you to fall. – So this first one, we
have a straight line, you could just use a line on the floor, you don't have to use the
little, I call 'em hurdles. If you're having a problem
with one foot crossing in front or cross in the midline that's a really big trip hazard.

– Scissoring. – Big trip hazard. You're gonna have your cane with you, because I'm assuming, you may not need it, but I would you start
with a cane for sure. Your helper is going to
get a hold of that belt, and that gives you a really visual cue, now if you had a stroke, you realize that, you kind of sometimes neglect things but a bright color can bring that
attention and it's gonna help, and then you're just gonna walk. – See how that's gonna help
you cue into the fact that you don't wanna cross the leg over. – Right, and if you cross
it, you screwed up the line so you need to get it back in place and, and that's what you want to avoid.

Now the thing you can do here, is once you feel good going straight, you can always go backwards, because you can't see what's behind you, and that forces your proprioception to go to town and get that working. Back like that. Work on the posture, and
the person with reminders, look where you're goin',
check your posture out. So you're working together all the time. Okay let's go to the second one. Let go Bob. – Sorry. – Now this one, let's do it this way Bob. There, can you put that one right there? – Sure. – So you just place 'em this way. There are so many things you
can do with such simple tools like these little hurdles
made out of cheap material. – And if you look right next to it, this is why you really don't
wanna put tape on the floor 'cause that tape never,
ever comes up again. That's what's nice about these, you don't have to ruin your floor.

And they give you feedback if your feet don't come up high enough. If you come like that
and you made it move. – You know exactly that you
didn't clear the floor right. – Exactly. So we're gonna start here, and we're gonna walk straight ahead. – We'll assume I'm holding on to you. – Right, so you have the person
hold on to the gait belt. And you're gonna come up, and a lot of times with strokes you'll get a step two pattern. – Right. And you also tend to slide one foot. – Exactly. Oftentimes that involved foot. So this forces you to get up
and pay attention to each step. And this will start out slow, and as you do it more and more, I really like this one, it
forces a person to do the proper lift up, no
sliding, and get through.

And this one again, if
you feel comfortable, and there is someone
holding on to your gait belt right behind you, you can go backwards. Make sure the person is looking. – It requires a lot of skill to do this. – Right, that's more advanced. Really be careful. Do that one when you're at that level. This would actually, I don't know if you've worked with any of your Parkinson's patients. – Maybe people with Parkinson's this is a great tool for them as they often have that
paucity of movement. – Right. – And they have trouble lifting
their legs like they should. – Festination? – Festination, that would
be another way to put it. – Now you keep the sticks
the same for the next one, and instead of going straight forward you're gonna go sideways. And this I really like this one a lot.

I've done it with Parkinson's
as well as a stroke. And it's here, and again,
someone is definitely on all these holding you. – I can see that, this would
be a great one for that. Great visual cues and like you said, the worse thing that
happens is you hit it, and it's not going to trip you. It's not gonna cause you to fall. – But it lets you know
you didn't lift it up. – Right, exactly, it gives
you the feedback right away. – And you'll find,
especially with a stroke, one direction will probably
be quite a bit easier than going the other direction, depending on which side the
CVA involved, right or left. So you go back and forth. And on all of these, you're gonna do 'em probably two or three repetitions
at first back and forth, depending on the level of fatigue. Be safe with whoever you are working with, the person that has the stroke. The next one, it's just amazing
what you can do with these. We're gonna make a, was that your knee crackin' Bob? – Yeah, my knee cracks, ever
since I was a kid it cracks.

– Oh sure, I'm sure it
happens later in life. Okay, so you make a cross like this, and you start in one corner and, again with someone holding on to the belt, simply forward, to the
right, backwards and to here. And then you can go the other direction. And this is one of those things that it's functional because
oftentimes you're not walking straight and right to left. You walk in different
diagonals and everything, just all mixed up and it's really nice, especially in the kitchen,
to get functional with this. And you can do the diagonal
this way and then back. And it's different, it
really is different, when you're working
with someone you can see how nice and functional this is. – It's forcing you into
patterns that you normally don't think about but you do
come across in life. In your garage and you're
trying to get around the junk.

– Right, 'cause yeah. If you get out of the car and
you've gotta make your way through to the door and some
things have been dropped on the floor perhaps. Now the next one, you make a square. Just like this. – I call it a box. – A box, yes. – You think out of the box. – Okay, now you go in
the middle with the box. Bob, sometimes it's nicer
to use something taller than the cane so you're not feeling
like you're reaching over. It can keep you up taller. And this is five foot,
it's our Booyah Stik. And anything that is solid,
it can't slip on the ground, it has to grip into the ground. – Say I do like about that,
the point you just made. You can work on posture with that. It's gonna hold you up into good posture. – Otherwise you get forward into this. Okay, now this one is
strictly a balance exercise. We're gonna start here
and we're just gonna touch the toe in front,
touch the toe to the right, and touch the toe to the left.

Now the one going across is by far the most difficult for most people. – Right, you may not
be able to get to that. – If you only can get to here, you go as far as your body
allows and keep you safe. Again, someone will be holding on to your belt to protect you. – So do you go back two then or not? – Pardon? – Do you step back?
– Oh yes I'm sorry, I forgot. And you do go back. Now the person initially,
you're gonna have 'em watch, and if they can start doing
this fairly easily when they're visually watch
where their foot is, then you pick a point out in front of 'em, say, "Look at that point on the wall," and do the same thing, and then you're working
their proprioception.

That means they can tell
where their foot is in space without a visual feedback, which is really important
for balance as well as gait, and keeping upright. – This is one that, again you
can even do with an athlete. An advanced athlete,
and take away the pole. – Right, you know hold it up like this. – Have 'em working on it, if you're working on a
knee that's rehabbing.

– And then they may reach way
out to the side like that. – You could make the square larger. – With a stroke that's
probably not gonna happen. – So a lot of different uses of this Brad, this is a clever idea. – Yeah, it's just handy dandy. So very good. – All right. Thanks for watching. – Take care..

As found on YouTube

3 Best Beginner Balance Exercises; At Home. Restore Your Confidence! (No Equipment)

3 Best Beginner Balance Exercises; At Home. Restore Your Confidence! (No Equipment)

♪ Bob and Brad, the two most famous ♪ ♪ physical therapists ♪ ♪ on the internet. ♪ – Hi folks I'm Bob Schrupp,
physical therapist. – Brad Heineck, physical therapist. – We are the most famous
physical therapists on the internet. – In our opinion, of course, Bob. – Today, we're gonna talk about three best beginner balance exercises at home. Restore your confidence and no equipment. – Right. – And we emphasize "beginner", here. – Right. – These are going to
be fairly simple to do. These are, you know, like
Brad has in the title, restore your confidence. – Right. – So these are people who
might be losing their balance. And we're going to try to
keep safety in mind, right? – Exactly, something you can do at home and by yourself safely. – Yeah. If you're new to our channel,
– Oh! – please take a second to subscribe to us. We provide videos how to
stay healthy, fit, pain-free, and we upload every day. Also go to, 'cause we're always giving something away.

– Right.
– Go to the giveaway section. We're giving away the suspension straps, the ones that you can use for exercise. – Actually, we have balanced
exercise with those, but that's another video. – Right. – Go to Facebook, it'll be
pinned to the top of the page, the contest that is. Go to Twitter, Instagram, or TikTok and you'll find a 60 second
version of our program. – Excellent job, Bob. – All right, thank you. – There you go! Well, what now?
– Let's go to work. – Oh, we got the balance program! Okay, seriously. As a therapist looking at balance, we know that muscle strength
is a pretty big part of it.

– Right. – And that's what this covers. Three different muscle groups. We've got core, we got leg and hips, okay? – Mm-hmm. – And ankle strength, very critical. – Yeah, very critical. Especially, I think,
the hips and the ankles. – Right. – Well, core too, I mean
they all play an equal role. – So we're going to start with the hips. – Sure. – Hips and the leg strength.
– All right. – Now, you can do all
three of these exercises. Once you get used to them,
you'll be able to do them in you know, between one and
two minutes, at the most.

– That's right, that's
what's nice about these. They don't take much time,
but yet they cover all areas. – Now, first thing, is do sitting. It's a simple functional exercise. Not only do you get strength, but it helps you on a daily basis. It's simply a sit-to-stand, and then sit again,
obviously with good control. Now, if you are a little wobbly, because this is where a lot
of people do have falls, is getting out of a chair. You could put another
chair in front of you, if you're by yourself, particularly, and then you can use that for balance.

If you're a little wobbly. – Brad, I have seen this so
many times over our careers, that people they come in and
their strength is not very good and their balance is poor. And then we find out they have one of those chairs
that sit-to-stand for you. – Right. – And I understand why
you get these for people, especially if they ever become so weak they can't even get out of their chair. But even then, they
should only go up as high as they need to go, and then work on it. Because this is something you, if you don't want to lose this, you should do them repeatedly. – Right, you need to exercise it. Unfortunately I don't have
armrests on this chair, and in our new area we don't
have one yet, but it'll come. So you could push off the
armrest to do that, to get help.

You can gently grab the chair in front. Obviously you're not going to pull on it, but sometimes just something
there makes a big difference. Or you can push off of your legs if you're not able to do
it, you know, like this. Because once you can do 10 of them pushing off with both hands, then you go to one armrest, push off. When that gets easier and
you can do 10 of them. It's a progression. You know, then maybe you could do this. And the last one is either
putting your arms up like this, or like this, and see if you can get up without
anything and good control. When you get to that point,
that's pretty advanced. – Show is an incorrect way, Brad, that we see a lot of people. They get out here and
they lean way forward, because they're weak.
– Yeah, right, yup. – So if you're doing that, that means already there's a sign you're not as strong as you should be.

– That's a good point. As a matter of fact, my mother
just had a fall doing this – She did.
– in the last two weeks. I drove in, the ambulance is there. And it's like, number of apartments there's like 50 people that live there. It happened to be my mother, yeah. She was getting off, and
with this COVID thing, she's not exercising
like she should or can. And down she went. – And the thing is, if you're having to lean that far forward, these exercises are for you.
– Right, yup.

– And you're so weak that you're not able to
get out of the chair. – You should be able to do 10 of those. – And again…
– May take time. – Right, progress, it
may take a few weeks. – Don't expect it to happen in one week. – Right. And then, do 'em daily,
take one day off a week. Next one, this one's a
really interesting one. I really like it. Now posture has a great
deal with your balance. If you're like, oftentimes as people age, they get this flex forward pasture.

Not only is it hard on
your back and what not, but your balance becomes… – Yeah, when you walk,
you're starting to go, and you'll want to tip forward. – Yeah, this is going to make
your balance notably worse as opposed to this. So this exercise, just go
up to any wall in the house. You may need to put a
chair in front of you, just for a little. If you have a walker,
you could use a walker. Put your butt up against
the wall and your shoulders and then good, good posture. Now, if you could touch your
head up against the wall, that's great, that's perfect posture. – If you can touch your
head against the wall without tipping back like this. You want to go back like this, you don't want to be like this. – Right, right. Now, a lot of people as we
age, our necks get stiff and you may not be able to
touch the wall with your head, – Right.
– and that's okay. Just go as far as you can.

Now, here's how the balance part works. Get your feet a comfortable
distance from the wall. Not very far, start out
close, and then lean forward, with your shoulders
leaving the wall first, and then see if you can straighten up, that's where you may
need to hold something. Now, this looks very
easy, I have a feeling. But if you try it, you'll know exactly
what I'm talking about. Shoulders first, and see
if you can get forward. – Especially as you get older.
– Exactly. And then reverse the order. Bring your hips away from the wall first, and then come forward. You'll feel your stomach muscles really going to town to do that. – That one I had to give
myself a little boost. – Yeah. – I had to give myself a
little rocket ship, there.

– If it's too hard, that means your feet are
too far away from the wall. Bring 'em in closer to the
wall, and it will be easier. So that's how you adjust that one. So 10 times shoulders leaving first. (chuckles) Bob's practicing!
– Yup. – You're going to be amazed at
how this works that balance. Oh, and it works the core. The core is a big part of
balance, as well as posture. So a wonderful exercise. Number three, should we carry
on into number three, Bob? – Sure, let's do number three. – Now I just worked with
this, with one of my patients. He's about 60 years old. And I call this the Ziggy Zaggy. And I work with this with younger people, for ankle strength,
– Right. – for lateral strength,
which is important. – [Bob] Were are you going
to do the heel to toe, up and down? – [Brad] Yeah, should
we do that one first? – [Bob] I would say.
– [Brad] It's easier. – [Bob] The easier one, show
'em the easier one, first. – [Brad] I apologize, I jumped the gun. You have your chair for balance. You know, you could do this
at the cupboard, right? – Right.

– If you got a, you know,
a good solid cupboard, especially with a sink, as
you can put your fingers over the sink to have some solid. – [Bob] Yeah. – And can you focus on my socks, feet? I got these nice sock guys. (Bob exhales) I was pretty proud of them. – [Bob] You got a sock fetish. – [Brad] Anyways, you push
up with your toes and then come down and then see if
you can lift your heels up. Now this is a part you
have to be careful for, because when you lift your heels up, the tendency is you could fall backwards. – [Bob] Right, and that's where it's nice to be holding on to the sink. – [Brad] Exactly. So don't get too aggressive
on lifting your toes up. And both of these
exercises when people age, when you get up in your 60's
or 70's, wouldn't you say Bob? You see a lot of weakness in the ankles.

– [Bob] Oh, absolutely. Yes, absolutely. And the ankle, if you don't
have good ankle strength, you have poor balance. – Right. – That's where it all tumbles down. – It goes hand in hand. – It's the foundation! – Sure, exactly right, Bob. – Look at that, exactly. (laughing) – Always get a kick out of that. So we're going to go up. Now, you may not get up this high. You may only get up an
inch or so, at first. – Right.
– And same with this way, but you're still working those muscles that need to be worked.

– [Bob] And can do these
with shoes on, too. – [Brad] Yeah, actually, it probably works better with shoes. – [Bob] Yeah. – [Brad] And you can do 10 of these. One, two, and about that fast, you don't have to go real slow, but don't go real fast either. A good pace, okay? So that works the anterior and the posterior muscle groups. Now we want to work
the side muscle groups, which is really helpful. And that's where we get into the… ? – Ziggy Zaggy. – We call it the Ziggy Zaggy. All right, so I'll show you
the idea with it, first. If you got a history of
dancing the Charleston, or something like that, you'll know this. – [Bob] Sure. – [Brad] So you're going
to go toes over first. Oh, I was telling you the gentlemen, he was 60 years old and I
said, "Well, just do this." And you know, 'cause he was up and about and doing fairly well.

And he, he started doing it, and really had a difficult time. So I realized that there's
going to be a number of people. – [Bob] It's not as easy as you think. – [Brad] Yeah, I'm used to doing it because you know, therapists
do weird things a lot of times. Toes together first and then… And this probably is going to
be best with your shoes on. – [Bob] Yeah. – [Brad] 'Cause your shoes
offer some resistance, which make the muscles work more. And like that. So just take your time. You're holding onto a
chair or to the cupboard. The cupboard is actually a
good place to do this one. – [Bob] Right, you can go right along it.

– [Brad] Yup, and once you
get more comfortable with it, so you don't have to think
so much, and you know, some people may have
this motor memory down and they don't have to practice too much. Then you're going to feel your
ankles get tired differently than when you do the one
previous to this one. – [Bob] Mm-hmm. – [Brad] And the really
critical muscle groups that do. So you're just going to go
the length of the cupboard. And I can feel my muscles working already, and I have the socks and
it's so slippery here. It's going to work out well. Wow, Bob, what do you say?
– Awesome. Well, I'm gonna throw one more in there. – Absolutely, a bonus!
– Yeah, a bonus one. It's just the one behind the chair. I like to get the hip abductors, too. – Oh yeah, yeah. – So just bringing the feet
out, toe straight forward, don't go out this way.
– Right. – But you know, just
stand up behind a chair and work on these.

These are good strengthening
muscles also for your balance. – Especially if you have that
gait where you kind of waddle? – Yeah, do some of these
in, I'd say a set of 10. Also work up to 10 anyway.
– Right, very good. – I hope I didn't hijack your program. – No, Bob, it's okay, I'm used to it. (chuckles) No, actually it's a good bonus,
it is a really good point.

– So these are great beginner ones, Brad. This is where we start with anybody who has kind of questionable balance. But yet you can maintain the safety by following the safety rules here. – Absolutely, Bob. – No falls on our watch, right? – Yeah, and you know, if you're younger and you
want to show your parents or your grandparents, or anybody
recovering from an injury. I would use these on
stroke people, you know? – People who've had a
stroke, not "stroke people".

– Yeah, well I was just
talking to Liz about this. We had a person who really chimed in, she was obviously English major, and she was not only
talking about lie and lay, but our complex sentences have issues. (chuckles) Probably mostly mine. – Oh, I've got issues too. – Yeah, well, we appreciate
any help we can get. – We'll take the help. – We're going have to
hire an English major for part of our staff. – We can fix just about anything… – Except for? – A broken heart!
– There ya go. – And our language.
(laughs) Thanks for watching.
– Take care..

As found on YouTube

Top 10 Balance Exercises for Seniors at Home. STOP FALLS.

Top 10 Balance Exercises for Seniors at Home. STOP FALLS.

Hi folks, I'm Bob Shrupp physical
therapist. Brad Heineck, physical therapist. Together we are the most famous physical
therapists on the internet. In our opinion, of course Bob. Top 10 balance exercises
for seniors at home that stop those falls Brad. Exactly, we've been doing
therapy 20 years for me and about 100 for you. 150, yup. Anyways we've worked with a
lot of broken hips. A lot of broken bones because of falls, and face it if you're
you know in your 70s or 80s and you break your hip the chances of you
getting a full recovery are not real good. So the big thing is don't fall. It can send you on a downward decline. I don't
want to say that because sometimes, a lot of people can bounce back. That's true, but it's harder.It's harder.
The biggest thing is is avoid the fall.

Yep, and there's no easy way to do this.
You've got to put it in the work. Right. To some extent. Exactly. So Bob, I did
notice, right behind Lonnie there were four hundred and seventy six people that
just walked in. Welcome. Please come to our channel if you are new to our
Channel please take a second to subscribe to us we provide videos how
stay healthy fit pain-free and we upload every day. There's the subscribe
button right there too. Oh yeah, we kind of forgot about that. Yeah. And also please, if
you have a second to go over to Facebook and like us there because Brad and I as
children we're not liked and now we're trying to
turn it all around.

But I was liked a little bit Bob. Dogs don't count Brad, dogs
don't count. Yeah. All right, let's start with the first one. Well we're talking
about people who are walking typically without a cane or a walker yet but they
know they're a little unsteady.They're having a hard time maybe getting in and out of their chair, which
is a very common place where fall occurs, is getting out of a chair.

So that's the
first. One we got this on two phases from strengthening exercises and then a
little more advanced ones, but it's all for that you know 50 and over-age, or if
you're recovering from an injury at any age. Sure these will work. All right
so Bob. You start with a chair and everybody's got a chair. Right. Chair
with armrests. Yep, and then how you do this
is gonna be important because typically when you get out of chair if
you lean forward you push here and you get up it's much easier. Right. Okay, so
that's we might as well practice good good mechanics and then sitting down.
That habit of what's behind you, make sure you can feel at the back of your legs
and you can grab your armrest, sit down nice and slow and don't, don't plop down
even though you're safe, you're gonna hit the chair, that's a good way to get a
compression fracture.

Yep, and then your back. Right on.
So you got your chair we know the mechanics and we're just gonna practice
getting up and then get make sure you have your balance for about a second or
two, reach back and sit down and just working those legs, and you'll be amazed
if you do ten of these, even though you know it's gonna get you tired. You may
not be able to do ten right away, depending on your condition, but that's
kind of the goal, is to work up the ten sit the stands, and feel confident and
steady between each one.

I don't think a lot of people realize Brad, that this
really is a source of a lot of your strength for your legs and what happens
is quite often we see people get those sit to stand chairs sure the ones that
lift you up and they get so weak that they can't even walk later. Right. And so
we're talking about the recliners with the push button that lifts you right up. And so we're not a big fan
of those unless you just can't get out of the chair without it. Yeah. I mean we'd
rather have you work at it, so and then do you want to show progression or is
that not the next one? Well, yeah, we can do that, if this is getting too easy, yeah,
you just go to one hand and you when you do ten with one hand, and that's too
easy then you can go like this or like this.

This is quite a bit harder. Yeah. But then
you know you're getting some good strength. You know, if you're
concerned at all, you might want to have a chair in front of you so that if you
need to grab something for balance but by this point you should feel confident
with that. Okay. And not need that. All right. We better move on Brad. Okay, now
this is a set of exercises, very common, most physical therapists will recommend
this to people. Right. And I thought we can do it from two angles Bob. Sure. I'll do it
from from behind, so they can see what it looks like.

You do it from the side, and the first thing
we're going to do is you're going to hold on to a solid chair maybe the
kitchen countertop or the sink is you can grab for
balance and simply do some marching. So we're gonna try and bring those knees up.
Make sure you don't bump your knee into the chair or the counter top because that might
hurt. We do not want to have pain with this and you can do like ten on the side,
so you count to 20 if you're counting alternate one two, otherwise ten on each
leg. Okay, good posture, posture, posture. Now
the next one is going out to the side like this. Hip abduction, and this one I
don't know about you Bob, but I usually have people just do right side. Yep.
right in a row. Yep, ten in a row.

Show them some things that they want to
watch out for, not to be leaning forward. You don't want, right, you don't want to
lean forward like this, but you also don't want to dip with it.
You also want to keep the toe pointed straight forward, like this. Right. You
don't want to go like this. Exactly, and this is an important one, because this
gets that waddle out of your walk. Yep this is a big one for balance, without a doubt. Yes, so we're
gonna go like this. Ten on this side and ten on the other side, and then the next
one, probably from that angle would be the best, is hip extension and again,
show them. Don't be doing this. Yep. don't be the dip and duck here. No
dipping and ducking is right. Just straight back with the leg. See how Bob's
got a nice straight back here is working a lot of hip muscle in there and he's
keeping the leg straight.

Do the bend the knee thing. Yeah, we don't really want
to do that. We want to keep. It's gonna be better strengthening this way.
Again ten repetitions on a leg and then the next one. Ready? Yeah, up on the toes,
and then back on the heels, now this one is really a nice ankle strengthening
exercise which is a real key part of balance and I find a lot of people that
are in their 50s or 60s and older have a hard time with this one because those
muscles seem to weaken up. Do you see that Bob? Absolutely especially this way. Yeah.
Now toes up. My mom is doing all these by the way. Oh good. We just went over them,
last time I was there. She's 86. 86 and she's working. She's still walking but
she's kind of borderline, her balance, so that's why we're having her do these.
Okay so now we're gonna go to some more a little more advanced Brad? Yep, a little more

Why don't you slide that chair in, and you can do this at your counter
top what's it in front of you if you have two chairs like this besides I'm
gonna do it this way for video, and it's simply, can you balance on one leg, and
hold on with both hands then go to one hand and then see if you can do it like
this, but be ready to grab something, and if you can do that 10
or 15 seconds. That's good if you're like 60 -70 years old. Brad and I talked about if you wanted like
a daily activity while you're brushing your teeth you can try to do this. That's
a little more advanced, you wanna hold onto the countertop, but if you can do
this and balance on one leg.

Right. You're
doing pretty good because it takes a lot of. Sure. You're moving, so. What do they
call it double dose? Yeah double dosing. Right. double dosing. Another phrase for it.They
call it double dosing, why I don't know. Well it's a prescription of exercise.
Okay then, the next one is bring your feet like this close together have
something to hold on to and simply slide your foot forward and as it gets easy,
you know, it's gonna be harder, the further you go forward, from the side it
looks like this, slide forward here in here when you get in line and if you can
let go boy you're doing pretty darn good. Yes, you are. Make sure you got something to
hold on to. I can do that. Then you can actually separate the foot a little bit
but we're not going to go into the splits, maybe just the length of one foot
as far as you want to go. You're putting the foot right in front of the other one.
In line. Right.

See the red line here, we're gonna keep it in line. We're gonna
start out here, go forward in line. Okay? Once that gets too easy then this is
where you need to have a countertop. I think a longer counter top. A longer
counter top, yep. In this case Bob why don't you pretend
we got a. I can do it on here. Can slide this around real quick. Well that's. Okay
oh you want to see it that way. Well, just because it's. A little higher.
Yep. So we've got something about this height. The counter top. Yeah, and I'm gonna
pretend this would be like a parallel bar, which we have some over there, but
we don't want to move the whole studio. Okay, and we're just gonna start, try and
go heel to toe, now I don't know where other countries but in the United States
I always get my patients say, Oh yeah, I'm doing the the DWI test to see if you're
inebriated or not if you're driving.

It's the same test, but you're gonna
start out here. Make sure you got something to hold on to.You can do the
counter top and a cane on this side, is a really good way to do it, and you see if
you can touch your heel to your toe, heel to your toe. Now if you don't feel steady
with this, do not do it. Just do the, do the first five that we did, but you know
if you're at the point where this is, you know a challenge, but safe, go
ahead and let's do that about ten feet, and then try and go backwards.

And the heel
should touch the toe. That's put a little proprioception ,we call that and
that's gonna help with your balance as well, so you know where your feet are
without looking, that's a real important component of balance. All right Bob.
Walking the line, and you know if you're a Johnny Cash fan, you know some of these
people may know of him. Sure. I walk the line. You can sing that song when you're
doing this. Because you're mine, I walk the line.
Oh Bob. All right. The Tennessee Three isn't it? That I don't know. That was his, name
of his band. All right someone will chime in on a concert.

Now the next one, two
solid chairs here, and you know with balance we talked about in line but a
lot of times you're twisting and moving and that's where people do a fall they
say I just turned and. They get distracted. Right. Yep. They're looking
around. Right. That's why holiday events are often bad.
You bet, so you can practice that, a little bit, by yourself. Bring your feet
about shoulder width apart and simply turn over and touch this chair here, okay,
and as you do that make sure you're holding the chair, and then turn and look,
because your vision has a lot to do with your balance and if you look away and
your holding then you're safe. But you're still practicing now, if this gets real
easy, and you can turn like this well then you go to the little more advanced, one
leg. One leg.

And then turn make sure you got a good hold here, and you know
if you're really confident, you're doing well ,especially if someone's there to
help you, in case you lose your balance, then you can kind of let go, and do your
turning. Gotcha Do both legs.Okay. Wow, Bob. That's really
gonna help you, and again, in everyday life, when you're walking along and like
I said, someone distracts you. I think, instead of saying double doseing,
we wanted to go multi tasking. Multi tasking. That's what happens when the
brain needs a little exercise. So, did we get everything we gotta cover Brad? I
think so Bob, we did a nice job but remember, make sure you start at the
beginning you may not even get to the advanced one.
That's perfectly fine.

The the first five are perfect for most people as a daily
routine. Right, so okay thanks for watching. you.

As found on YouTube

Improve Your Balance with Simple Exercises – Ask Doctor Jo

Improve Your Balance with Simple Exercises – Ask Doctor Jo

Hey everybody, I'm Dr. Jo. Today we're going
to work on some balance exercises, and the key to balance is strong ankles. So the exercises
we're going to be doing today are focusing on our ankles. So let's get started. So usually
what I tell my patients when we are working on balance exercises is start with progressions.
So if you have weak ankles, if you've had a surgery, or an injury, you don't want to
end up hurting anymore or falling while you are working on your balance exercises. So
I always tell people to start off holding onto something with two hands. You want to
hold on with two hands, you want to make sure you're good, you're balanced, and you're using
proper technique.

Once you get that down, then you can hold on with one hand, and then
you can drop down to a finger, and then eventually not hold onto anything at all. So I'm going
to show you not holding onto anything at all because I don't have any injuries to my ankles.
They might be a little weak, but I don't need to hold onto anything anymore. So the first
one we are going to do is basically just putting your feet as close together as you can. Now
this looks pretty easy, but if you've got something going on with your ankles, if they're
weak, this is going to be a little hard. We call this the Romberg stance. You are just
going to stand there, and if this is actually easy for you, then you can close your eyes.
That's the next step. You want to be able to stand here for 20-30 seconds. If that's
easy, then when you are standing here, you can start turning your head from side to side.
Getting some movement in there, making your eyes change focus while trying to keep the

You can go side to side, and you can go up and down. If that's easy, then you
can do that with your eyes closed. So you're going to close your eyes. Go side to side.
You can probably see I am moving a little bit more. You might be feeling like you are
moving a lot, so that's when you can hold on, and then up and down. Alright, the next
progression to that is putting one foot in front of the other. We call this Tandem stance.
So you are just going to stand here, try and balance.

If this is easy, then you can go
through the same progression as the other ones. Move your head side to side, you can
move it up and down, you can close your eyes. And you can close your eyes and move your
head. As you can see, it's not easy for me, so you want to start off holding on, and then
holding on with one hand. Work your way up. Now remember, if you put your left foot in
the front, switch halfway through so you work both sides. Same thing, eyes closed, head
moving, little bit of loss of balance, but I'm able to catch myself, that's the key.
Remember, hold on to start.

Then work your way to not holding on at all. After you get
all that down, then you can try standing on one foot, and go through the same process
again. Standing on one foot seems easy, then you can close your eyes, you can keep your
eyes open and move your head, or you can do a combination of both. Remember, hold on to
start off with, we don't want you to injure your ankle even more. If you're wiggling around,
and you're not able to hold yourself, you might end up rolling your ankle. So start
off holding on, and progress your way up as you are able to get stronger. Now if all that
is easy, you worked your way up, and you want to try something a little bit harder, you
can get an unlevel surface. I usually just say start off with something like a pillow.
I like to cover up my pillows if I have my shoes on, so I don't get anything on my pillows.
And you can start the whole process over again.

So first, you would just be standing with
your feet together in that Romberg stance. You can do your head movements, you can do
your eyes open or eyes closed, and you can do eyes closed with head movements. You can
also turn it at a little bit of an angle, and do your Tandem stance with all those same
progressions again. Building your way up, holding on if you need to. Then the last one
is standing on one foot. Then going through all those again. So if you can stand on a
pillow on one foot with your eyes closed and turning your head from side to side, and not
fall over, you're doing pretty good! Alright, so there you have it, some balance exercises,
progressing your way up. Don't try them all at once, and make sure you're graduating from
each one to the other. Again, that is working on your ankle strengthening too. So if you
want to check out some other ankle strengthening exercises, go to And remember
have fun, be safe, and I hope you feel better soon!

As found on YouTube

10 Best Balance Exercises (Basic) – Ask Doctor Jo

10 Best Balance Exercises (Basic) – Ask Doctor Jo

oh hey everybody it's doctor Jo and Miss
Remy, and today we're gonna show you my top ten basic balance exercises. so let's
get started so with balance exercises, you always
want to start off holding on to something. and you also want to start off
with just about 10 to 15 seconds of these. but eventually you want to work
your way up to about a minute of each. so the first one is just going to be a
Romberg stance. and so Romberg stance is just when you have your feet as close
together as you can, and you just try to balance. for the Romberg stance, have a
chair or something sturdy next to you just in case you need it for balance.
bring your feet as close together as you can and then just balance. so number two is Romberg's with your
eyes closed.

So this is the same thing. it's just the stance, but this time
you're going to close your eyes while you're doing it.
make sure and hold on to something if you need to. for the Romberg stance with
your eyes closed, make sure you have a chair or something
sturdy next to you just in case you need it for balance. bring your feet as close
together as you can and then close your eyes. so number three is the Romberg again, but
now you're going to turn your head from side to side.

So this just kind of throws
your visual off-balance a little bit. so again make sure and hold on to something
to start off with. for Romberg stance with head movement side to side, make
sure you have a chair or something sturdy next to you just in case you need
it for balance. bring your feet as close together as you can, and then just turn
your head nice and smoothly from side to side. so now number four is Romberg looking up
and down, doing head movements up and down. so again it's just throwing that
balance off a little bit. for Romberg stance with head movements up and down,
make sure you have something sturdy next to you like a chair or countertop just
in case you need it for balance.

Bring your feet as close together as you can,
and then just look up and down. so number five is the Romberg on an
uneven service. so you can use like a pillow. if you've got a foam mat you can
use a foam mat. some people even fold up their yoga mat. for Romberg stance on
uneven surfaces, you can put a pillow on the ground, or if you have some foam you
can use the foam. step on the pillow. use a chair or something sturdy next to you
just in case you need it for balance, and put your feet as close together as you
can and then balance. yeah.
oh alright. so number six is a tandem stance. tandem is just one foot right in
front of the other, so you can start modified and just have them kind of next
to each other, but eventually you want your foot one foot in front of the other.
for a tandem stance, make sure you have a chair or something sturdy next to you
just in case you need it for balance, then place one foot directly in front of
the other and just balance.

So number seven is tandem stance with
your eyes closed. like Remy's getting sleepy. so again, with your eyes closed,
make sure you have something to hold on to or something close by. for a tandem
stance with your eyes closed, make sure you have a chair or something sturdy
next to you just in case you need it for balance. place one foot directly in front
of the other, and then close your eyes. number eight is tandem with your head
turned side to side. so again, this just changes the visual it makes it a lot
harder for balance. for a tandem stance with head movement side to side, make
sure you have a chair or something sturdy next to you just in case you need
it for balance, then place one foot directly in front of the other, and then
just turn your head from side to side. so number nine is tandem again, but now
with head movements up and down. it's up and down right yeah. for tandem stance
with head movements up and down, make sure you have a chair or something
sturdy next to you just in case you need it for balance.

place one foot in front
of the other and they move your head up and down. whoa. number 10 is tandem on an uneven
surface. that's crazy Remy isn't it? so remember you can use a pillow, you can
fold up a yoga mat, or like a foam mat. for a tandem stance on uneven surfaces,
you can use a pillow. put it on the ground. put a chair or something sturdy
next to you for balance just in case you need it.
step on the pillow and put one foot in front of the other, and then balance. alright. so there you have it. the top
ten basic balance exercises. that make you nice and balanced? if you'd like to
help support my channel, make sure and click on the link up there, and don't
forget to subscribe by clicking down there. and remember be safe, have fun, and I hope you feel better soon..

As found on YouTube

Full body morning routine to FEEL good * follow allong

Full body morning routine to FEEL good * follow allong

What up friends? It’S been a long time, but it’s so good to be back, and i really missed this amazing group of people and for those who are new, i’m jonathan or johnny, from lucid lifestyle where movement training meets wisdom. I want to kick start off this video by saying happy new year to all of you and share a quick tip before we start this follow along routine together. So after my own experiences and reflecting on my endless failures, usually either that was mental, physical or business, there was just that huge gap between what i had in my mind and what i was doing every day of the all the small things to to achieve that And if you, for example, have a goal in 2021 to get more connected to your body, really look at what you are doing every day instead of the image you have don’t make these grand plans about how you want to look and how strong you want to Become and build this whole imagination up in your head, if that doesn’t really fit with what you do in your everyday life. So i challenge you from now on to put at least two minutes every morning to just check in with your body, see how it feels and from there whatever feedback it gives you you answer back with movement, and if you don’t know how these videos will be Great for you to get an easy start move because you can move because it makes you feel and, above all, it usually makes you feel great. Also so, okay, it’s time, let’s get started and sit down in a deep squat with me on the ground or wherever you feel like. Let it turn around, so you can see a bit better. I want you from here to grab your toes and shoot that ass right up to the sky, straighten your legs and slowly. Lift your upper body spine by spine or vertebrae by vertebrae is probably more accurate. I will get to this, but you get my point. We sit back in the squat. I really want to look look human. I i don’t want to edit out mistakes and faults, because i am just as human as you are, and i want to remind people that on my channel, so yes, i’m just like you. Okay, now i want you to bend to the side and literally just let your body collapse to the side. You want to be searching for that stretch on your obliques and slowly fall down and kinda brush the ground all the way up to the other side and lift your upper body again from your obliques. The rest of the body is like a dead person. You literally want to just lift by focusing on that area, so focus all your attention on moving your body by targeting your core everything else should be relaxed. I want you to keep your legs straight and just accept that you maybe are not able to touch the ground yet and that’s great it’s it’s great to acknowledge that you have something to work on you’re literally doing something about it right now, and we continue to The other side, this is a great way to gain more freedom and just feel so strong in your body and so loose at the same time to be able to move freely and express yourself freely. We are moving on to our next movement. I want you to take some deep breaths and just follow your breath from your mouth. All the way down your throat to your lungs okay before we are getting ready to our next move being surrounded by mountain, is definitely easier to appreciate a moment of where i am but remember that you can find beauty in everything and everywhere around you all. The small things can be beautiful, too alrighty. After connecting your heads above your head. I want you to lean forward by focusing only on bed, bending in your torso and from there. I want you to do some pelvic tilts, some rotations front and back i’m gon na strip for you for a second just so you can understand this movement. You should start feeling some burn in your lower back if you’re doing this correctly, and it should be feeling amazing, as it’s activating your glutes and your lower back. So after a long day of sitting or if there’s a long day of sitting ahead of you this. This right here, my friend, will connect you back to the neurological pathways in your ass and your lower back, so they will. Thank you for that later. The hard part here is to really isolate the torso from the the other part of the body and keeping your upper body straight straight arms, tight core straight legs and really isolate the movement in your pelvis shake it off. You probably feel the burn by now we’re gon na move on to some lower body focus. I hope you are feeling amazing and feeling your body waking up to start a great day with intention. I want you to lean as far forward and down as possible and really feel that you are lifting your upper body by activating your glutes, your hamstrings and your lower back strive to go a bit deeper. Every time feel the stretch try to not think too much, but more above all, send all of your focus on feeling observing and let your body speak you’re the listener now remember that and we’re continuing just exploring this range of motion. It’S not that much about reps sets and all that heavy stuff for now again, this is something we do every morning just to get in touch with our body set a nice intention of the day and get those energy levels high straight from the beginning to have An amazing day by start feeling, amazing, you can affect your brain and your thoughts so much by how your body feels more than you think, and vice versa, of course. But this is something that is forgotten in all human history by most of all humans and the lucid lifestyle is bringing that back teaching you how to be human again in some ways, and we are slowly moving into the cossack squats. It’S like a lunge, but to the side. I want you to lean backwards and really squeeze that ass and go as deep as possible. It’S okay! If you can’t go all the way down, but that’s what we are striving for to open you up to free you! Okay, try to keep your your heel, grounded and rooted all the time and exploring this range. Don’T let your chest collapse, keep it up, keep your braveness and stay strong and we are coming in with a new challenge. I want you to try and straighten out your leg before every movement to get into the deep squat between every cossack squat. The main reason that we are doing this is because we are opening up a new range of motion, but we also need to get strong in that range of motion because life, you never know what will happen. So that’s what we do. We get strong in all ranges of motion in all ankles preparing for a pain-free life, but definitely playful. Thank you so much for watching guys. Here’S some new beginnings, start small, but start see you next monday. It’S happening, i’m living on a one-way trip to live full-time up in the mountains.

Full body morning routine to FEEL good * follow allong

Read More: 7 Exercises You Need to Do If You Sit All Day

Read More: 7 Exercises You Need to Do If You Sit All Day

As found on YouTube

Cleanse Intestines Clean Out Bowels Quickly

Cleanse Intestines Clean Out Bowels Quickly

Body Colon Cleanse

...To Lose Weight more people than ever take action with Body Colon Cleanse this is all the rage these days. What is it and why is it so important to clean out a certain part of your intestines? Basically, you build up a lot of gunk in your system and this keeps you from losing weight. The body colon cleanse helps you lose weight by cleaning your system out.

One body colon cleanse is called the lemonade diet. It was created by the late Naturopath Stanley Burroughs. It consists of fasting to rid the body of
toxins, created by improper diet, lack of exercise, and negative mental attitudes.

The body colon cleanses will dissolve and eliminate toxins and congestion. It will cleanse the kidneys and digestive system. It aims to purify glands and eliminate waste and hardened materials in the joints and muscles. You’ll start to build a healthy bloodstream which in turn leads to developing optimal blood pressure

Also, the body colon cleanses will help you lose weight. Most people lose about 2 pounds a day with no harmful side effects.

The lemonade diet should be followed for exactly 10 days. During this period, you will not eat anything and you will only drink a specially formulated lemonade. You need to drink at least 10 servings of lemonade a day, which can be difficult to manage without discipline.

The recipe for the lemonade is as follows: fill a one-gallon water jug with the juice of five lemons, 1 and ¼ cups of Organic Grade B maple syrup (no substitutes), 1/10 tsp. or more of cayenne pepper, and fill the rest of the jug with purified or spring water (do not use fluoridated tap water.)

When you get up each morning that you are on the body colon cleanse, you need to do a saltwater flush. Mix two level teaspoons of unionized sea salt with a quart of lukewarm water and mix. Drink this all right away.

Then in the evening, you’ll want to take an herbal laxative tea which you can find in most grocery stores.

You should be prepared to need to use the restroom a lot while on the body colon cleanse. Specifically, that means that you should be prepared to go every 15 or 20 minutes. If you have a job or other activities that will not accommodate this need, you may want to consider putting the program off until you can use the facilities whenever you need to.

You may think that drinking only lemonade, saltwater, and tea with no food for 10 days is dangerous. Well, you are certainly not going to die on this diet, but you will be hungry. Surprisingly, you will probably find that you have more energy as the diet goes on, despite the lack of food.

At the end of the body, colon cleanses, you can expect to have lost anywhere from 5 to 10 pounds (this is mostly water weight and will be quickly regained if you don’t follow a reasonable eating and exercise plan), feel increased energy, have an increased desire to eat healthy foods, and feel somewhat different about life in general.

Those who make it through a body colon cleanse are generally very glad that they did it.

Body Colon Cleanse

Grab Any Images Use Any Videos

Grab Any Images Use Any Videos

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7 Great Core Strengthening Exercises – Ask Doctor Jo

7 Great Core Strengthening Exercises – Ask Doctor Jo

hey everybody it’s Doctor Jo, and today I’m going to show you seven easy core strengthening exercises. so let’s get started. Before we start if you haven’t subscribed already make sure and click on the button. so we’re gonna start off with some pretty easy core strengthening exercises and then get to a little bit harder. so the first ones we’re gonna start off with just gonna lie down on the floor.

Now if you are not comfortable getting on the floor, you can do this on your bed or a couch. you just want it to be firm enough where you can do the movement. so a lot of people say they can’t get up off the floor, just get on your bed or your couch and do it and that should be fine. so we’re going to start off with a pelvic tilt.

With the pelvic tilt, basically what you’re trying to do is flatten out your back onto the floor.

So that little curve that we have in our back, you’re moving that pelvis or you’re tilting the pelvis to push it flat down, and that kind of just contracts those core muscles. so once you do that, if you can see that movement almost like you’re going to lift up your bottom but you’re not going all the way up. hold that for about three to five seconds and then relax. so just start off with doing about ten of those and this is just really to kind of start getting them loosened up, getting those movements, getting the muscles starting, but not going too crazy yet.

So again just a three to five-second hold really trying to flatten it out.

if you need to put your hand under there as a target, you can, but you really want to feel that back flat on the floor, and then do about ten of those. so after you get those, get everything kind of loosened up in there, you’re gonna go into a full bridge. so now you’re just lifting your bottom up off the floor, and you want to lift it to about where it’s level, but not arching your back. and really just slow and controlled the whole time. so you’re coming up and then once you start to come back down, come one segment at a time.

so you don’t have to pause at each segment, but really control it so you’re going up and then nice and slow coming back down. so again just starting off with about ten of these. if this becomes really easy, you can do 15 to 20 up to 25. if you get to 25 and they’re pretty easy then you can actually start doing one-legged bridges.

So just coming up and then coming back down, still trying to keep everything level.

so if you feel like you go up and your hip is dropping, let me do it on this site so you can see, if it’s dropping like that, that just means you’re not quite strong enough and ready for it, so then go back to the two legs. so then we’re gonna go and use a swiss bowl. today I’m going to be using the King athletic Swiss ball, and if you’re interested in purchasing it make sure you click on the link up here. so now we’re going to go into a prayer plank on the ball. so I would start with a modified which is on your knees because this one is a little bit harder.

using a Swiss ball makes an uneven surface. so just kind of place your arms on the Swiss ball and then bring your knees back, tucking in the butt.

So squeeze those butt muscles in and try and be in a fairly straight line when you do it. if this is easy, if you can hold it and get to a minute and you’re just kind of like “do, do, do,” then you can come up into a full plank. but really squeezing in that butt, holding it nice and tight, keeping everything tight.

so you’re not sagging down, you’re not coming up like that, you’re really trying to stay in a nice straight line. so again starting off maybe 10 to 15 seconds and then working your way up from there. so the next one with a Swiss ball, you’re gonna lie down and put your legs on the ball. so bend the knees and get kind of in a comfortable position. if you need a pillow for your head, you can if you just want to lie down flat on the floor you can do that as well, but keep those knees just a little bit bent.

and then you’re just gonna kind of rotate your hips from side to side.

So almost like a trunk rotation, but now you’re just getting those core muscles strengthening in a rotation position. so you don’t have to go and rotate all the way down, just go until you feel a little bit of tightness and then come back up. keep it nice and smooth and controlled. so again just doing maybe five on each side, and then you can progressively go down deeper if you need to.

for the next Swiss ball exercise, you’re gonna be sitting on the Swiss ball. when you sit on a Swiss ball you want your hips and your knees to be about at 90 degrees. so your feet are nice and flat but your knees aren’t coming right up. so you want to be in a pretty comfortable position. so with this one I have a pretty heavyweight here, you probably just want to start off with maybe a two or three pound weight and then work your way up from there.

So just take the weight and put it straight out in front of you, and then just gently rotate from side to side. so again this is working the core in a rotational movement. try and keep your back nice and upright and just gently rotate back and forth. if you feel like the weight is starting to drop, and you’ve only done like two or three, it probably means the weight is too heavy, and then just get something lighter. you can actually do these if you’re not quite ready for a weight just clasp your hands out in front of you and still do that rotational motion.

so you’re still getting a good core strengthening exercise with this. so if you’re not quite ready for that weight, you can actually do that as well. whoa! so the next exercise is a tall kneeling lean back. this works your hamstrings as well as your core, so as you can see I don’t have anything anchoring my feet.

Sometimes people do need something holding their feet down to do this. again you can go modified and just go here, you can place your hands on your hips here, or you can just have it down by your side, but if you just want to start right here you can. I’m already feeling my core and my quads and my hamstrings working, but once you start going further back you’re gonna feel that a lot more, so don’t try going really far back in the beginning because you need good flexibility with this as well.

Just try a little bit and then you can try a little bit further. so I just start off with about ten or fifteen those and then work your way up.

so the last exercise is going to be standing. so the last core exercise is going to be a simple elbow to knee standing up. so you can either do the same side, or you can do opposite back and forth. so this one requires some balance while you’re doing it, so if you don’t have really good balance, you might want to start off doing these sitting or lying down and then you can work your way to standing up. some people put their hands all the way behind their head, I just kind of like to hold my hands up a little bit.

so you can do the same side, you’re kind of meeting in the middle. so you’re, but you’re not curling your upper trunk forward, you’re just kind of crunching as you’re going. or you can alternate sides back and forth. so this is not only working your balance, but it’s working your core as well.

But see I’m still pretty upright.

I’m not coming down and bending my back, I’m just meeting in the middle to really work those core muscles. so again, you can start off five on each side, then work your way up to 20. if you’re getting the 20 – 25 on each side and that’s easy, and then you can start doing some other stuff. so there you have it those were the seven easy core strengthening exercises. if you’re interested in purchasing the King Athletic Swiss ball, make sure and click on the link up there, and don’t forget to subscribe by clicking down there.

and remember be safe, have fun, and I hope you feel better soon…

As found on YouTube


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