Strengthening and Stability Exercises

In part three of the three part strengthening series I am going to add some stability work to the five exercises you have been working on. Spring time is upon us and it’s time to get out in the yard and admire all those tulips, hyacinths and daffodils that are popping up in the flower beds.

With this enjoyment, it is imperative that you feel comfortable enough to go out there with some confidence. Often aging adults and seniors refrain from walking in their yards because they are afraid of falling due to uneven surfaces.  This is not a way to live, you need to get out there and stay active if you want to continue to be independent in your lifestyle. Imagine sitting in a chair for the next 30 years of your life because you are too afraid to move?  Not a route I will ever take, nor should you.

For the next five exercises I am using a folded up bath towel and pods for instability. You can also take this exercise outside in the lawn.

These exercises should be tried ONLY if you have followed the Fall Prevention Exercises from the last blog post, Part 2, successfully for three-four weeks or longer.

Standing Straight Arm Deltoid Raise – This will improve shoulder strength and core stabilization.

  • Stand straight up on a towel while keeping a chair close to you for emergencies.
  • While holding onto weights at your sides, raise both arms out away from you keeping them straight.
  • Keep your chest open, abdominals tight and shoulders down. Do not let your shoulders come up by your ears.
  • Hold for 2 seconds and then lower to starting position.
  • Repeat 5 – 15 times.

Chair Squat – This will improve quad strength and abdominal muscles for stability.

  • Stand up nice and tall on a towel, spread your feet about shoulder width apart.
  • Stick your glutes out real far and extend your hands forward.
  • In a controlled manner, slowly lower your glutes down till you are about sitting on a chair.
  • Depending on your level of comfort, you may or may not use a chair.
  • Keep your weight on your heels and don’t let your knees extend over your toes.
  • Slowly rise up to a standing position.
  • Repeat 5 – 15 times.

Standing Bicep Curl – This will improve arm strength and engage your stabilizer muscles.

  • Stand straight up on a towel, keeping your knees relaxed, shoulders down and chest open.
  • While holding onto weights at your sides, slowly bend one elbow bringing your fist to your shoulder and squeezing your bicep.
  • Slowly lower your arm to a starting position and repeat with the opposite arm.
  • Repeat 5 – 15 times.

Standing Calf Raises – This will improve overall stability and calf muscles.

  • Stand straight up on a box behind a chair or at the bottom of stairs with a railing.
  • Slowly rise up on your tip toes and descend just below the step.
  • Use the chair or railing for stability.
  • Repeat 5 – 15 times.

Standing Tricep Extension – This will improve arm strength for pushing motions and engage your stabilizer muscles.

  • Stand straight up on a towel.
  • While holding onto a weight, raise your arm up like you are asking a question but do not lock out the elbow.
  • Place your opposite hand on your arm just below your elbow for support.
  • Now slowly bend at the elbow bringing your hand behind you. It should stop right about your shoulder.
  • Squeeze your triceps while bringing the weight back up to starting position.
  • Repeat 5 – 15 times.

I’d like to share this recipe with you. I found it light and very delicious. My children gobbled it up! Let me know what you think.

Creamy Corn

  • 1 bag of frozen corn
  • 1 cup of shelled edamame
  • ½ cup finely chopped red onion
  • 1 cup of 1% or fat free milk
  • ¼ tsp kosher salt
  • 1/8 tsp freshly ground pepper
  • 1 tbl finely chopped fresh oregano
  • Dash of hot sauce

Cook onions in a frying pan for 3 minutes with a tbl of olive oil. Slowly add remaining ingredients except for the oregano and cook for 8 minutes covered on medium heat. Add oregano when completed and serve warm. Yummy!!

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