This video is for my dad and whomever else can benefit. If all you do is walk for exercise, this will provide some supplementary range of motion and strength. Exercises are done with a chair and light weights (can use water bottles or cans). The balance work uses the chair for support. The camera was set a little low for the standing section (my apologies Dad), but you can still see what is happening well enough to follow along.
Series of leg strengthening exercises using a Theraband that address quads, adductors, abductors, hamstrings, and rotators followed by stretches. Can use a foam roller for the quads if desired.
Resistance training with Therabands can have an impact on bone development. According to Harvard Heath Newsletter Article “Exercise sampler: Building hip Strength”
When you put demands on bone, it responds by becoming stronger and denser. Bearing or resisting weight — any activity that works against gravity — stimulates the growth of new bone tissue. Your weight-bearing bones are mainly in your feet and legs and they respond to such activities as walking, jogging, playing soccer, and climbing stairs. Swimming is good for overall fitness, but it isn’t weight-bearing and thus does not improve bone mass or density.
Resistance training, or exercising with weights (see “Working with weights,” below) or resistance bands, can have an even more pronounced effect on bone than weight-bearing exercise. It applies stress to the bones by way of the muscles and tendons. As muscles grow stronger, they pull increasingly harder on bone, which helps build bone mass.
Another study cited in National Center for Biotechnology Information “Effects of Resistance Exercise on Bone Health” concluded that resistance exercise can be highly beneficial for the preservation of bone and muscle mass.
Series of neck, shoulder and arm stretches to limber up the upper body and improve range of motion. Use a towel or scarf for the neck stretches at the beginning. The remainder of the stretches focus on range of motion in the shoulders and arms.
Series of exercises to practice balancing on the half roller. Articulate the foot, tap the toe in various directions, walk vertically and horizontally, reach to the floor, turn 360 degrees, swing the leg, and circle the leg.
This Christmas video clip focuses on scapular isolation, abdominal strengthening and hip flexor strength/flexibility using the Magic Circle. The series can be done holding a band or a ball instead, since the movements are using the ring for arm placement rather than resistance.
One of my students requested that I post this series of standing band exercises so she could repeat it. Exercises include shoulder movement, arm strengthening, squats, lunges, standing balance and posterior rotator cuff isolation. You could use weights if you don’t have a band or do it without a resistance tool..
My colleague Julie over at Tahoe Custom Massage asked me to post a video about scapular stabilization so here you go my friend.
Repetitive stress injuries can occur at the shoulder when the scapula is not anchored with arm movement. Additionally, rounded computer-driven posture creates dysfunctional scapular placement and can aggravate the shoulder joint. This video focuses on 1) the bones of the shoulder girdle, 2) the postural relationship to scapular placement, 3) scapular motions and 4) scapular stabilization exercises moving on diagonal lines and circles. Unfortunately, after finishing the video I realized I had made an error, but I’m embracing my imperfection. Please just accept my apologies and correction here. CORRECTION: I said upward rotation and inward rotation. It should be upward and downward rotation.
How to engage the deep core muscles for pelvic stability. This slow moving video takes you step by step to isolate the pelvic floor, access the core, and keep pelvic stability with knee openings and leg slides. Tennis balls are used for proprioception and to address trigger points in the glutes. The pelvic clock exercise accesses the pelvic floor, transversus abdominis, and lumbar multifidus muscles.
In my last blog post Building Blocks for Better Balance I included some exercises to help improve balance skills in older adults. As mentioned in the post, balance is related to seeing (visual system), feeling where you are in space (proprioceptive system) and the inner ear (vestibular system). Sometimes dizziness caused by inner ear issues can affect balance in older adults and should be addressed prior to introducing balance exercises. Debris in the inner ear can cause a condition called Benign Paroxysmal Positional Vertigo (BPPV). Chicago Dizziness and Hearing private medical practice, led by Dr. Timothy Hain and Dr. Marcello Cherchi, affiliated with Northwestern University, has a comprehensive description of BPPV on their website that addresses causes, diagnosis and treatment. If your client is experiencing issues with vertigo, this is an excellent resource for better understanding the condition. The link is provided below.