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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ZWOW – DAILY Morning Stretch Strength Cardio – 7 Minutes AT HOME WORKOUT FitTV Classes

ZWOW – DAILY Morning Stretch Strength Cardio – 7 Minutes AT HOME WORKOUT FitTV Classes


Super super intense, so now I’m going to go over each exercise in this workout, i’m going to show you the proper form so that you’re ready for thursday because thursday we’re going to do this workout together. As always, one of the exercises in this workout is strict. Mountain climber, so you will go down into plank, put your hands directly, underneath your shoulders you’re, going to step one foot forward and next to your hand, so right, foot! Next, to your right hand, now you’re going to jump and switch legs so that your left foot lands right next to your left hand and you just keep going keep your abs tight and keep up the pace. So that’s going to be one of the exercises. Another exercise in this workout – that’s going to that we going to be doing – is this bike stretch exercise so you’re gon na push your hips up, keep your back straight as straight as you can you’re going to keep your knees locked so like straight, and your goal Is to push your hips back and try to get your heels on the ground. You might not be able to do that, but your focus is to trying to bring the heels on the ground by keeping your knees straight so head between your shoulders and stretch really get a nice stretch. Another one it’s going to be like left so you’re in this bike position and you’re going to be doing like lift so think, you’re like app, but try not to rotate your hips. Try to keep your hips parallel to the ground. So do not rotate. Do not tell your hips sideways, try to keep them straight and try to break your leg as high as you can, keeping those hips straight. You know it’s like gon na be working your entire body, every little muscle in the body, because you’re stretching you’re trying to keep the hips level all that requires in a lot of strength and a lot of consciousness. You can have to keep thinking about the posture. So again, head between your arms back straight core, tight hips straight and do like lifts. Ok now I hope you guys gon na practice, because you have to make it really. You have to be sure that you’re doing it with the proper form when we’re doing this workout together next exercise is going to be better p. You all, if you’re doing my workouts in regular basis, you’re familiar with this exercise, we’re starting going to be static from a plank position, so hands underneath your shoulders. Your body in one straight line, you’re going to bend your elbows bring your body down. Then push your body up, jump your feet forward and jump up now. If you’re beginner and the push-up is too hard for you, then you have two options. You can either go on your knees and do a full range push up, so you can bend your elbows link your body to da cunha and go up or you can try to go in the plank push your hips a little bit up. If it helps – and you can also bend your elbows at least slightly now – I suggest that you do one workout one day. You do them off of your knees so that you get the full range of motion another day. Try to push it definitely try the other modification. You know don’t stick with just one modification try to mix it up so that you get. You know everything in next exercises. We’Re going to be doing it’s going to be dive bombers, so dive bomber push up. So you cannot start in a plank with your feet wider apart and now we’re going to push your hips back again again in the pike position, knees straight head between your arms and now you’re going to bend your elbows and slide forward close your forehead. Then you changed in your belly and you end up in this position. Now, don’t put your hips on the ground, keep your hips. Have it above the ground. Now reverse the movement, so hips go back and absent. Just then your head, you end up in this position, and that was one rep. So again, if you’re beginner, this is too hard for you. You can try to do it off of your knees, so you start off on your knees, and you just do this movement and back and that’s it. The other exercise is going to be many air squats, so feet wider apart. Toes and knees are pointing slightly outwards. You can sit down until your thighs are parallel to the ground. We shall hips back, keep your back straight abs tight in this position. We’Re going to be doing these poses and let’s see how long you can last in this position, you’re going to be doing quite a few reps and that’s it. These are all the exercises that we’re going to be doing in this workout. I’M gon na put the break down the workout break down on my side. Sous Kel light it’s going to be there on Thursday, and also the video, the workout that we’re going to be doing together. It’S going to be read by up, so you can follow along with me and that’s it so also guys, don’t forget to check out my site for nutrition tips recipes and also

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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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