Part 3 in this series of movements I think we should all be able to do. Part 1 and Part 2 are here. So, what is your assessment? Can you do them all? Sit up from a reclined position How do you get out of bed? Do you sit up in bed then swing your legs over the side and stand up? Can you sit up without using your hands to help? This is also a basic movement that we should all have the strength to do, but I find many are not able to do this. If one is lying on the floor I think one should be able to sit up, then push oneself onto one's feet into a squat position and stand up. That said, there are many reasons why this movement might be unsafe for some people. Anyone diagnosed with osteoporosis should avoid flexing the spine, and anyone with a disk problem would do well to avoid it also. Anyone with a back problem should check with their physio or doctor to be certain this movement is safe. Also I have noticed in my practice that many people's bellies "tent" up along the center line as they attempt an abdominal curl. Any ab curl, crunch, or sit up would be a bad idea if this is happening. There should be no abdominal bulging along the center line of the belly while doing any activity. This abdominal bulging is an indication of a rectus diastasis, or a splitting of the fascia down the midline of the abdominal wall. Doing anything that creates that bulging is might make the split worse, potentially requiring surgery. Most people should be able to work on this movement, but use common sense. If you are not sure, consult a doctor. Walk 2 blocks carrying 2 bags of groceries that weigh at least 10% of your body-weight in each hand (I don't figure you need a video for this one.) For most people, this is probably adequate for comfortable living, but depending upon what one enjoys doing, one may need to be able to carry heavier amounts. Children are the perfect graduated weight-training program! They grow and get heavier, and they squirm, which can make carrying difficult. Carrying heavy things for a few minutes from one place to another (from the store to the car, or from the car to the door) is something we often need to be able to do, so if you are injury-free, practice walking while carrying something heavy frequently enough that you remain strong enough to do it. There you have it! Six movements that you should be able to do. Can you do them?? If not, get some help! If you live in Vancouver, contact us by replying to this email. We will figure out what level you are at, and build you up from there. If you don't live in Vancouver, buy the Anti-Aging Exercise Solution DVD. The movements are not identical but should improve your flexibility and strength, and there are 3 levels to choose from depending on your ability. Please do keep the comments coming on my blog. If you want to share this article, scroll to the very bottom and click the "share" icon to post on Facebook, Twitter etc. If you want to subscribe or search for other posts by title or by topic, go to www.wellnesstips.ca.
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BORN TO BE MILD!
Ha ha ha - Hope you enjoyed that YouTube video! Do you relate more than you care to admit to the video above? Thankfully aging doesn't have to be like that! The Anti-Aging Exercise Solution to your rescue! Do you know at least 3 reasons why activities like getting in and out of cars, getting up from the floor, or grabbing that case of wine out of the trunk of the car tend to get tougher as we age? 1) We get too tight so we no longer have the range of motion required for the activity. 2) We become too weak to do the activity. 3) We may lack the stability to do the activity safely. The Anti-Aging Exercise Solution addresses these issues by choosing exercises that increase flexibility and strength at the same time. There is a separate section on stabilization, and the concepts are integrated into the workout. Detailed instruction ensures good form which results in better posture, taking years off one’s age, and vastly improving joint health. The DVD shows you: • How to regain or improve your strength and flexibility! • The key exercises that target and reverse common postural weaknesses! • A full body workout detailing correct technique and common mistakes to avoid. The Anti-Aging Exercise Solution is a complete workout for the exercise enthusiast and the wannabe from age 40 to 100. The power of the exercise is in the details! Buy the DVD now and start your journey to better function by becoming more flexible, yet stable and strong. |