Exercise For Adults Using a Walker

Exercise For Adults Using a Walker


Welcome to lower-extremity sample workout number one. This workout is going to include two exercises for flexibility and four exercises for strength. Have your timer nearby, as you will need them for the flexibility exercises we will be holding them for a count of 60 seconds. You may also have your Walker nearby, as you will probably need it for upper extremity support. I will demonstrate the exercises utilizing the Walker. The first exercise we will do will be for the gastrocnemius we’re going to begin by taking the Walker and turning to the side. You’Re going to position the Walker in front of you if you have a four-wheeled role later, like I have in front of me, you’re going to want to lock the brakes you’re going to begin feet, hip-width apart and you’re, going to take your left leg and place It back behind you if having your feet apart, this far is uncomfortable. Then you can bring your heel in a little bit or you can also lighten up the front knee I’m going to lean forward on the knee. So I feel the stretch in the back of the left lower leg and I’m going to hit start. My timer is going to count up to 60 seconds. You want to make sure that, while you’re counting for your 60 seconds that you’re breathing that you’re thinking about your form that you’re in tune with your stretch, you want to make sure that you’re not uncomfortable or in pain, but that you are getting enough pull to Make a difference for your flexibility, I’m going to lean in, on my stretch a little bit more, I’m going to make sure I’m breathing and tightening the abdomen to remain in good form. So you know if you can have a conversation with somebody while you’re doing the stretch that you’re doing it correctly and I’m looking at my timer, we have 15 seconds left, make sure you’re breathing you’re almost done. We have five four three two and one okay, we’re going to bring the legs together; kind of walk them out. I’M going to reset my timer, I’m going to unlock the brakes and pull the Walker around we’re going to lock the brakes again and this time we’re going to stretch the right leg back so feet, hip width apart, take the right leg, bring it back behind you And lean your weight forward on the heel, we’re going to start the timer. The other thing that you want to make sure that you do when you’re stretching is hold the stretch and resist the urge to bounce when we bounce we’re telling our esel to contract and what we want is for our muscle to lengthen. So it becomes nice and flexible, make sure, you’re, breathing tightening I’m using my Walker for light balance. It’S there to support me. You might need it for a little bit more balance and that’s okay. You can also, if you don’t, have your Walker nearby you which you should, but if you don’t, you can use a countertop or a chair. Something of that nature to go ahead and keep you propped up and we’ve got ten seconds left, keep breathing keep stretching and we are finished with the gastrocnemius stretch. This is the hamstring stretch for lower extremity sample workout number one, I’m going to demonstrate the stretch without the Walker and with the Walker. I am also going to demonstrate this stretch and sitting for people that don’t feel that they have the conditioning to perform it in standing. So before you start, your timer just observe what I’m doing and standing I’m going to turn to the right and bring the left heel out bending the right knee. This is going to be the stretch without the Walker I’m going to grab my Walker. This is going to be the stretch with the Walker. If you need to lean on it with your elbows, that’s okay! I’M going to come back up we’re going to turn the Walker around, so you can sit on it always make sure that you lock the brakes. We’Re going to sit on the Walker lock it down and again, with the left leg out, you can lean over and you’ll feel a pull in the back of the left leg. It won’t be as intense as in standing, but you’ll get the stretch without feeling like you’re, going to lose your balance. Okay, standing back up we’re going to begin the stretch, I’m going to demonstrate it holding onto the Walker and we are going to use the timer. So begin turning to the right and we’re going to slide out the left leg make sure you lean your weight back and you’re on your left heel. The timer begins now we’re going to hold it. I’Ve almost never met anyone without tight hamstrings. We use them all. The time and if we don’t stretch them, they can become a nemesis and cause a low back pain, make sure you’re breathing who we’re feeling the burn on this one. I’M feeling the burn. I don’t know about you if 60 seconds worth of our stretch is too long for you, you can cut it down to 30 or 45. Do what is most comfortable for you and what’s safe. We have 15 seconds left on the stretch. Make sure you don’t stop? Breathing five seconds: five, four, three two and one slide the leg in and you’re, going to push back up into city, going to stop my timer and reset it we’re going to unlock the brakes and turn the Walker to the left side. Again: re locking the brakes. This time we’re going to slide out the right leg, lean back and begin your 60 seconds. You will feel probably that one leg is tighter than the other. This is feeling a whole lot easier on the right hamstring than on the left, make sure you’re, breathing try and talk, maybe singing to make sure that you’re breathing if you’re concerned you’re not able to it’s very important not to hold your breath when you do these Exercises it’s very important that the body process oxygen to bring circulation to the muscles that you’re stretching and we have 20 seconds left, I’m going to go a little deeper into the stretch, breathe we’re almost done and 60 seconds is up and you can slide the leg In sample lower-extremity workout number 1 includes for strength, training activities. The first one will be squats, we’re not going to squat all the way to the ground, but we’re going to squat in a safe range of motion holding on to our Walker. If you don’t need to hang on to the Walker, that’s okay simply spread your feet apart and use your hands for balance. Otherwise we’re going to grab our Walker and we’re going to count to 20. I’M going to explain to you as we’re doing it how to use the proper form right away, though just remember as you don’t want your knees going away over your toes, you don’t want your heels to come up and you don’t want to have any pain during The exercise you have pain during the activity you want to stop. Okay, so we’re going to grab the Walker, bring it in close, lock the brakes feet. Hip-Width apart and one two three make sure you’re breathing during the exercise. If you want to get a tummy exercise with it, make sure that you tighten the abdominal-wall as you’re squatting. There may be a tendency for you to put weight for one leg over the other, but try not to do that. You want to distribute your weight equally through both hips. This exercise is wonderful because it’s very functional and it simulates a sit to stand activity that we do all day long getting in that of the chair getting in and out of the car getting on and off the toilet seat. This is something that we do all day and 20 good job. The second strengthening exercise we’ll be doing today will be a basic heel. Raise I’m going to use the Walker. If you don’t need the Walker, just use your hands out beside you for a light, support and you’re going to lift the heel up and down like so I’m going to turn and face my Walker for those of you that are using the Walker. So you can see me from the side. The exercise will be lift and down we’re going to start now, 20 repetitions, one if you’re not able to do 20 just do as many as you can. If you have any kind of sharp pain in the calf or in the heel cord, you want to stop the exercise immediately, otherwise continue to breathe and we’re all finished. The third exercise we’ll be doing today is a hip abduction to work the gluteus medius. We activate these muscles when we go to walk I’m going to hold on to the Walker and do the exercise. If you don’t need the Walker. However, you can use a basic arm movement to accentuate the activity. It is going to be a leg. Kick out to the side with a soft knee bent, it is standing and a soft knee bent that is moving I’m going to grab my Walker, okay, and I think I can show you this from the front ready and one two three. It’S important to note on this exercise that you can do them all in a row or you can alternate. I think it’s a little bit easier to alternate the activity because it doesn’t put too much strain on the leg. That’S standing make sure you can continue to breathe during the activity and remember you know if you’re breathing, if you can talk to a friend hum these kinds of things, and then you won’t pass out from lack of bear. Almost there probably feeling a burn right now on the outside of the hip. Don’T lose your form last one and very good exercise. Number four is going to be a basic standing, hamstring curl without the walker. The exercise will look like this and you can use the hands to help balance yourself, while you’re moving I’m going to demonstrate the full activity, utilizing the Walker. So let’s go ahead and grab our Walker unlock the brakes. I’M going to strike this for you from the side again locking the brakes and you’re going to lift just like that. People want to know what counts as one exercise, one will be a lift on each leg, so we’re going to begin the activity. Now I’m going to turn an angle a little bit more this way and we’re going to begin one two three just like that and again you can always get an abdominal exercise by tightening the tummy muscles pulling in at the belly button. You’Re, almost all the way, through your six exercises, focus on tightening that muscle on the back of the thigh. We’Re almost done and very good

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The 10 Most Important Mobility & Flexibility Exercises

The 10 Most Important Mobility & Flexibility Exercises

Mobility and flexibility are very important when it comes to a healthy body. Both will improve and stabilize the range of motion of your joints and muscles. It will also improve your posture and reduce aches, pains, imbalances and will improve your body awareness. In this video we will show you 10 of the most important and comprehensive exercises. Cat – Cow We start right here with the Cat – Cow. This exercise is great for your shoulder blade and spine mobility. In the first part of the movement, you press your arms into the ground, push your shoulder blade forward, round your back and tuck your chin. In the second part, you extend your spine, bring your shoulder blades together and look forward. Always keep your arms straight and don’t overextend your cervical spine too much. Archer Squat The next exercise is the Archer Squat.

This exercise is great for your hip mobility and leg flexibility. It is important to let one leg straight and bend the other one. First of all you need the right distance between your legs. Choose a distance which allows you to go down with the straight back and without falling backwards or letting your bent leg heel lift off the ground. The movement comes from your hips and not your spine. You can do this movement with a straight leg heel on the ground to target your hamstrings, or with the inside of your foot to target the adductors.

Always keep the tension in your legs and don’t overextend the straight leg. Try to improve the range of motion step by step. If you are able to sit down you can also add some rotations. Spiderman Lunge with Reach Let’s move on with the Spiderman Lunge with Reach. This exercise will stretch your glutes hip flexors and mobilize your spine and shoulder. The front leg is bent and the rear one should be straight all the time. Now you bring your hips as close as possible to the ground, rotate your body and do the reach. Your eyes follow your hands and you rotate both arms outwards.

Squat with Reach The reach is also a part in the next exercise. Perform a similar movement with your arms, the head and the spine, but this time in a deep squat position. Go as deep as possible and let your heels on the ground. Your body should be as upright as possible when you do the reach. Jefferson Curl One of the most popular and beneficial mobility exercises for the posterior chain is the Jefferson Curl. It will mobilize and stabilize your spine and will stretch your hamstrings and glutes. It’s important to do it very slow and controlled. Start by tucking your chin and bend yourself forward vertebra by vertebra. Your knees should be straight all the time.

If you are a beginner do it with your body weight. Later if you are used to this movement you can slowly add up some weight. Passive & Active Hang When it comes to shoulder blade activation mobilization and stabilization there is nothing better than the passive and active hang. Just let yourself hang from a bar with straight arms. Now start to pull your shoulder blades down and together.

The stronger and more mobile you get, the more your upper body will produce and allow an arch in your spine. If you want to mobilize your shoulder you can also do it on the ground. Shoulder Circles You lay on your stomach and move your straight arms from the front to the back. Here it’s important to let your body straight, tuck your chin and avoid an arched back as good as possible. The next exercise is a moneymaker when it comes to mobility for your shoulders spine and hip flexors. Backbridge The Backbridge will mobilize your anterior muscle chain while it strengthens the posterior one. This movement is very complex. So if you want to know more about it, check out our back bridge tutorial. Pigeon Stretch A great exercise for hip flexibility is the Pigeon Stretch. The goal is to put your 90 degree bent leg to the ground in front of you while the other one is straight.

It’s okay if you have to turn your front leg a little bit inwards. But the goal should be a 90 degree angle between the upper and lower leg. Always push your hips forward, stay upright with your torso and don’t rotate your body. The pigeon stretch would stretch your hip flexors and glutes. Log Roll The last exercise is a mix of mobility and coordination. You lay on the ground and tuck your knees to your chest as tight as possible. Then you extend your body to the Hollow Body Position, from where you slowly roll over to your stomach and extend your arms and your spine. From there you roll on back into the hollow body position and tuck your knees again.

This exercise is great to mobilize and strengthen your posterior and anterior chain in one movement. Those were our 10 most important mobility exercises to mobilize and strengthen your whole body. For further questions just leave a comment. Thanks! Alex..

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The Mind Body Business Show

The Mind Body Business Show

welcome to the mind/body business show the three keys to your success is just moments away here’s your host Brian Kelly hey welcome to the mind/body business show all right it’s not actually a formal show I just had a few things I wanted to talk about because you know it’s a long time till this Thursday to our next show and we have an amazing amazing guest coming on his name is Dennis nirmala I cannot wait for you to meet him amazing entrepreneur and has helped build multi-million dollar businesses the man is just on top of his game and he’s just one of the most heart centered people I’ve met yeah I just want to talk about you know have you ever had one of those days you know one of those days you know what I’m talking about where things don’t seem to go right and they accumulate one after the other well that happened recently and the reason this is not a was me and a boohoo and a this is not a rant just to set the table the thing is several things occurred this actually happened last Thursday first of all this very show which I take deep pride in testing thoroughly all the technology that goes behind it there is a lot by the way a lot a lot of moving parts and I had a very phenomenal guest on by the name of Alex browning you may remember seeing him but not hearing him yes ergo there was one of the problems that the sound wasn’t coming through and I didn’t know it until we were partway through the show and a couple people started commenting on the Facebook live that you know we can’t hear Alex I was like oh man I hope it’s really going through and it’s just on there and the whole time right it’s an hour-long show and the thing is it wasn’t I didn’t feel bad so much for myself if things were going bad I was curious I was more concerned about the fact that you know my guest Alex he had invested his time his valuable time to be on this show and even before the show behind the scenes most people don’t recognize but there is a test a session a test session that occurs several days before the actual show to ensure all of these technologies are working properly together the interesting thing is I could hear him just fine on my end that was the very intriguing thing it happened to be just one component just one where the sound driver had not been properly assigned to the right output and now I know and so you know I was really dejected I spent several hours several hours I took the resulting recording of that video and rather than dump it on somebody to take care of it you know I felt that cause for this this was my own doing I did not thoroughly test even though I’ve spent hours and hours and have several successful shows prior to it yeah it’s fun with technology so I just hunker down I pulled up my big boy pants and I went to trying to salvage that video and went through every segment where Alex spoke the thing is his voice came in partially through this microphone it will came out of the speakers of my system back in through these this microphone and he could you could hear him faintly so I went through and turned up the volume spent hours again then published the video and uploaded it it just did not come out good it wasn’t pretty so I felt really horrible and Alex was such a wonderful guy about it I mean what a wonderful reaction and I promised him we’re gonna have him on another show it’s gonna be August 16th and all of this this technology will be working well I was a bit dejected I’ll be honest you know I’ve got I’m a human being I’ve got feelings I’m not always that positive guy that some of you think things like this happen and then then the next morning the next morning I get a text from somebody I’m not gonna point fingers or name names this I was glad that somebody told me that they received a text announcing this show at 1:15 a.m.

Like what so I use a service that it’s a phenomenal service and a setting most likely yours truly made booooo booooo somewhere instead of setting it to go out at 5:15 p.m. the prior evening it went out the following morning at 1:15 a.m. I’m sure that upset a few people that got a text it didn’t have their phone turned off and boy if you’re one of them I deeply apologize for that that has also been remedied so there was number two and then it got even well I wouldn’t say better got worse next I receive a text this is the following day actually but it’s a 1 right into the next and next I got a text from my son I’m in the middle of working out and he said I just got rear-ended I’m on this street in the street I said what and it was a text so I’m thinking oh no no way and we’ve been going through a myriad of car issues let’s just say of late several of our vehicles have been in and out of the shop it’s been an interesting little run of late and the first thought was of course you know are you ok he didn’t say anything so I’m assuming so but immediately I called him you know voice that’s the thing we do these older folks do his voice and I called him and everything was fine he was fine turned out to be a multiple car accident he was sitting front of the line at a stoplight and there were two vehicles behind him and the the fourth vehicle that was involved in it came around behind and hit the vehicle two cars behind him hit the one right behind him and then hims like an accordion effect and thankfully for him he got the least brunt of it in fact you have to look really close to see the damage however there is damage and it’s not going to be cheap so we have to go through insurance all that fun beautiful thing was he was ok the unfortunate thing was the first person in line I should say the last person in line that ended up getting the first impact from the person at fault apparently she went into shock and was taken in through emergency to the emergency room and I hope I hope she’s ok so that was the third so it was kind of this rollercoaster of you know where the old me could have just said my gosh this this string of events just outright sucks you could you say that and just be upset and pissed about my life for that couple of days but rather instead you know I decided yeah things sucked they were they weren’t cool but you know it all depends on it’s not what happens to you really it’s really how you react to it to what happens to you and so one great amazing reframe that helps in all these situations is and setup instead of saying something like that happened to me is reframe it and say well that happened for me wait Bryan you just had three horrible things happen well one horrible and two just annoying things horrible being the car accident and yeah so how could how could the sound quality going bad be something that happened for me well if I twist it around and look at a learning that could come from it as well I need to be even more stringent in my testing in my pre-show checklists which I have and I go through literally with this pen and check off each item thirty minutes before the show with the other person that is expert online with me and still missed that one so what happened for me so I can revise and better dial in this show and make it better for every one of you so that was one thing then the second thing was the service that didn’t go out again more for me to verify double-check there was a setting in an area of this service that I probably messed up but didn’t even realize it had impact on the actual sending of the messages and so I just said well that happened for me so that I can be more you know take more time and put more energy into the pre-everything checklist for shows going out and I have a before show checklist a right before the show checklist during the show checklist and I have a post show checklist still inadequate and that’s okay it happened for me again I don’t feel good for my guest expert and I apologize profusely and he was just so gracious in accepting that apology and said no big deal Brian let’s let’s knock him dead next time and that was phenomenal phenomenal it and that’s the kind of guest experts I have on this show they all have a certain mindset they’re very positive their integrity based and that’s why I bring them on for you I can’t wait for the next one with Dennis and I certainly can’t wait to re to do the next show with Alex because my goodness the quality he provided was off the charts amazing I cannot wait for you to meet him for the first time in Boise I thought you could see him but you couldn’t here I was just looking over some quick notes I got it down yet so son is good happened for me that’s really the only thing I wanted to get across here today was just talk about times you know we all have them no matter what level of success you have achieved you know actually it it really turns out to be the more successful you are the more issues you have it all comes down to how quickly you deal with them and get past them and over them and beyond them that’s really what it comes down to and so I just wanted to impart that to you I I’m not perfect of course I I got I was upset myself personally wasn’t too happy that this all happened and yeah you can still make you can still turn situations that aren’t so great into something that better serves you so this has been an impromptu version of my body business show I do not have a bookmarks section or session for you today and we don’t have a guest expert today wait till Thursday Thursday is the day this Thursday so go to the mind body business show calm go to the mind body business show calm and there you’ll see an opt-in form you know show you the upcoming guests that are coming on and then an opt-in forum if you desire if you want to get a notification that the show is coming on I promise I’ll do my best for it not to come out at 1:15 in the morning it’ll be more like 15 minutes prior to live going live so that you know it’s something while you have it on your phone it’s on your mind you can just pop on over there and hang out till we go if you want to get a notification if you want to be notified when we go live we have some amazing guests would love to see you there I’d love to see your comments your loves your likes everything so that we can interact and yes we do monitor your comments and your loves and likes and we give you a shout out a shout out as a result of your participation so I’d love to have you and and we as always as always some of you may not even know this but we have a fantastic vacation stay giveaway a five-day stay at a five lot of fives at a five-star resort in Mexico and these are amazing amazing resorts and you get to choose amongst a few if you come and watch live and you watch and you hang on to the end of our lives and they typically go from 5:30 p.m.

Pacific Standard to 6:30 p.m. Pacific Standard and so right around very close to the 6:30 mark or maybe some time before that just for those either trying to book the system if you’re on live with us at that moment you’ll have the opportunity to enter to win a five star five day or five night make Asian stay in Mexico amazing amazing and that’s just our way of saying thank you for coming on and watching love to get those away love to have you on looking forward to the next one Thursday so remember if you’e catch yourself saying this happened to me you know something that wasn’t as great as great as you wanted to happen to you a great way to turn your day around turn your week around is to get in the habit of reframing reframe it and perhaps it would be better to say something like you know what that happened for me it happened for me how blessed are we that our son had a car and you know he’s okay so now looking at that we can now look at all the great things you know we’re blessed that he had a car that he was able to have transportation to go to and from his place of business his work you know how blessed was I to be able to have a show to bring this great value to you to begin with to have the technology around me the knowledge to put it together over the some years and experience in God’s blessings there’s so many good things that come out of everything in life it’s again not how you react to it or it is how you react to it it’s not what happens to you but it is how you react to it alright enough of my preaching I can’t wait to see you Thursday Thursday this Thursday evening 5:30 Pacific Standard Time go to the mind body business show calm the mind body business show.com and just enter your information you can opt out at any time it’s all we grant all those requests automatically it’s all automated we don’t play any games looking forward to seeing you there take care and we’ll catch ya on the next mind about it business show all right I’m out have a great one thank you for watching and listening this has been the mind/body business show with Brian Kelly

Read More: How To Stop Feeling Drained And Tired, But Feel Energetic

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