One of the gals from class asked me to post this weight workout from a recent group in person/Zoom class so she could repeat it. It contains upper body strengthening, arm range of motion with weights, balance work, and finishes with arm stretching.
This hip series takes the hip through its range of motion of external rotation, internal rotation, abduction, adduction, flexion, extension, and circumduction. If we want our hip joints to function optimally, we need to put them through their full range of movement possibility. These kinds of movements can strengthen hip muscles and help improve bone density as well.
According to a March 2014 article from Harvard Health Publishing,
“The chances of developing osteoporosis vary with age, body type, estrogen levels, genetic makeup, ethnicity, lifestyle, level of physical activity, diet, and certain medical conditions. Women are especially vulnerable because they lose bone at an accelerated rate during the first few years after menopause. Along with adequate calcium and vitamin D, exercise is a cornerstone of osteoporosis prevention. It not only helps limit bone loss but also improves balance and coordination and strengthens the muscles we rely on to stay upright. This provides a hedge against falls — one of the main causes of fractures.”
I recommend and do these Theraband leg stretches myself on a regular basis. They loosen the hips and stretch the legs on the inside, back and outside. You can feel the improved circulation where the legs just feel more alive afterwards. I posted a previous blog with photos and a written description of these stretches.
Arms should be able to reach in diagonal lines forward and back with scapular connection at the ribcage in the back. Sometimes the movement becomes stuck, and we lose the gliding action of the arm causing pain at the shoulder or loss of range. To bring the functional arm movement pattern back it is easier to practice in a side-lying position, as gravity works in your favor to keep the movement smooth.
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.