Minimizing and/or preventing falls is crucial for active adults. Exercising the hips, torso and shoulders will help stabilize your body in activities of daily living. This part 2 post on stability exercises puts you on the floor. Being able to get down onto the floor and back up again could be life saving, especially if you live alone. Lots of information on subject, www.cdc.gov/homeandrecreationalsafety/falls/index.html.
Please remember to breathe through all of the following exercises. Never hold your breath as this could cause an increase in blood pressure.
By activating your “core” properly, you are putting on nature’s weight belt. This pulls all your torso muscles in to move correctly. All movements should come from your core. Your core consists of your transversus abdominis, rectus abdominis and your internal, external oblique muscles. Basically your core includes the stomach, belly area including mid and lower back.
– Start out on a flat surface, either your floor or our bed with knees bent. Put your thumbs and forefingers on the bottom of your rib cage, picture. Take a deep breath into your belly.
– While exhaling, try to push your rib cage towards your hip bones. Practice makes perfect on this one. If this doesn’t work, try giggling. You immediately feel your core muscles engage by working together.
– Perform this core activation 10 times a day until you can master it naturally. Then utilize this in your every day activities.
BIRD DOG – A combo exercise that strengthens your hips, torso and shoulders.
– Start on your hands and knees in front of a mirror on the floor. You want to make sure your hips are over your knees and your shoulders are over your wrists.
– Now extend your right leg out behind your and your left arm out in front of you. Hold that position for 5 seconds and then your limbs back to starting position
– Extend your left leg and your right arm and hold for 5 seconds.
– Continue this for 5 repetitions. Perform this balance exercise daily and strive to increase your holding time by 5 seconds every third day.
This exercise focuses mainly on the hips.
– Lay on your back with your knees bent and your feet flat on the floor.
– Relax your shoulders and lay your hands down by your side.
– Squeeze your gluteus maximus, (derriere), and raise your hips up to the ceiling
– Hold this position for 5 seconds then slowly lower your hips back to the floor.
– Perform the bridge daily and strive to increase your holding time by 5 seconds every third day.
Keep watching the Juvo Live Actively Blog for new posts. To quote Ben Franklin, “an ounce of prevention is worth a pound of cure.” Keep exercising to live actively!
ACSM Certified Personal Trainer
Consultant – Juvo Products