So start slow and take it easy…and be mindful of your balance. Repeat 2 times. Exercises for Seniors to Do at Home. /Type /XObject Length of program: This shoulder conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. Popular, by Your spine has four curves. var triggerOnLoad = false; function(response) { 25 SIT UPS if (shareImage) { endobj // JS SDK loaded before we hook into it. ���}`��!��ߤA��< v� X�_ ۃ۶�0�wl0�I�m��6������m��l7�~�' ��m�$[�bf�0`��{�۲��a�����������B �n��Y�=�P7���[m��082]1��}�m�B��l(l0�c��_��6@ţ�Ɵ�+n�$��i�ʹ���#�lE�v��eCM?��K,v鸆�l�U}�/l=��M�=~�&���$8 ǖ�T�[0�.���?^�m�����(�<6� ��$�kO��30�(WU��N�a��7�&���j��*;J|���۞��6�S���m����Js�Wն����^���C�o]RTm*��� �)�yc��a���!`���Q��Iz�d����6� � ���V����tF�k�� �شU�]67 ���>�'O^�7wذ�Au��oa������a��%��a��xjbi*�nN!���$�%_��0�����(�y y�� Be sure to keep your shoulders back and down. /Subtype /Image /Filter /FlateDecode Many seniors are afraid to exercise at home because they are worried they may injure themselves; that is a valid concern. Access our growing list of printable fitness workouts to get you in your best shape ever! /BitsPerComponent 1 Remember this workout works multiple muscle groups, from upper body to lower body. }; 3) Tighten your stomach muscles and grasp the sides. 107 In addition to these exercises, you can also try incorporating yoga and tai chi into your weekly exercise routine. Clean up your eating habits and drink tons of water, consume healthy fats, fruits, vegetables and lean proteins. Be specific. Never hold your breath while doing your exercises, as it may cause your blood pressure to rise. Green Smoothie Recipes: 21 Of The Best Tasting Green Smoothies! Do only the exercises marked. 1) Lie on your back with your knees bent and your feet flat on the floor. Proper posture is an important part of injury prevention. Advance yourself to the following exercises done in a standing position. &�v o���:n��i a y�e�C ��,>���@�xA�� �CA3�zHa� �!��H^ ��h< �W»H_� ��1�"�ސ" 4=$�xH3�6!�">�/@�ev�x;+�m��H��/[o�.�$���w��)��0���R@�(�5 �bA���6p���`0ݰ�GQC@���rxD���|3 o h�!�4�-�E�a�C;�����P0�'��oo"@0�%� ����4�I6l86����@�zA!�m躻m���;�!�a���`��'��0�6���Co�D�s�1�o�!��[i�5 �xA�6 �f(�0�I��0��A���D4�n� ���#oA"03ݲ Workout: What is the best workout for seniors? stream Exercises to help keep you flexible Flexibility exercises including stretching can give you more free dom of … 1437 (function () { These exercises are most effective if trunk is kept upright, buttocks tucked in and toes pointed straight ahead. if (typeof _fbAsyncInit === 'function') { No chin on chest and do not pull the head forward. 2) Also inch forward with your feet so that your hips come off of the bench. Balance Exercises for Seniors PDF Handout. 2) Swing your arms down and bend your knees slightly. ?��W�i����ۯ������~���Å��������?��_��������}_�_��\��������_��o��&B���k���K�~�G ��ݿ���~����N�@��[��l�?���߿������������~������������!����l{�������������� ���v�%k�kn�i�0�A��! Rest for 60 seconds between sets. /Length 7 0 R 3) Return to the basic plank position and repeat with your left leg. 50 HIGH KNEES Hot No equipment needed. /K -1 /Columns 251 1) Begin stretching the muscles of your legs and arms. High-Intensity Cardio Exercises for Seniors. Chair based exercises will develop your cardio fitness, muscular strength, and flexibility. 50 DIPS 2. How Often Do You Do A Full Body Workout. As always, check with your physician before starting any new exercise programs. endstream var shareImage = 'bimber_replace_241gw'; These ancient forms of exercise have been shown to improve mobility, strength, and stability in … HEP stands for Home Exercise Program and we offer optimized solutions for physical therapy, occupational therapy, trainers, doctors and other rehab disciplines. A seated workout encompasses far more than movements. 1 MINUTE PLANK If at any time you … << 2) With your abs tightened push off the bottom of both feet into a jump, switching the position of your feet in midair, landing in a basic lunge with your right leg in front. See more ideas about exercise, chair yoga, senior fitness. Exercise is meant to improve your health, not cause you to get hurt. Just be careful. 6 0 obj 4) In addition push your torso back up until your arms lock. ���v�ܔ@2��������[�i�#����8��!�?� /��X���.-��||h28�����������0��#��!���cR��!�� �0`�OA�֏�#�C�0} ߺA�0�& ��O�����}+�'�������o��7�7��[��������������������< ��������������u�������n����������~�{_�{�������������a���.�I}��0d^�C]����0D1�#���� xj��5��� ��gX�2�T�ٯ��#P!�O08����t��[�{���~�(������-'�����ޕ��K�����!��������������7�|}���?��;=�?��`��A�?�?W���+��������W�������o�������C;��������}��ֿ��������_ih0�+� U�a|0��!���@�r'�r�^B��~A8�f�Alf#n��s��ه �a�zh=I��������.������8����~�n��푏��i��rc�A����`����Թ� ��k׆�|?������]��o��ߥ�?��?~������[�JëAۙ�4�~('��\Јa�!��_����!�"�����Fj�r�S� )�0t�('�a�0���. Find tips on how to fit exercise into your daily life safely and get motivated to get moving! 1) Position your body as if you are about to do a push up with your forearm on the floor. 'og:url': 'https://www.changeinseconds.com/full-body-workout-at-home/', // Url to share. You may use 1 chair or exercise bench or 2 chairs or exercise benches to increase intensity. version : 'v3.0' 2) Ground your toes into the floor and squeeze your glutes. 5 min cool down to complete the full body workout at home program. // Fire original callback. window.apiShareOnFB_5fea554f7b36a_bimber_replace_unique_241gw = function() { ��v��c��ݶT6A5���������*[�{�D�}���[���۠D�o�n�j�������m��Aێ�8M�}�bǶ�A7� a�� �Cc����%yѶ��� m��� �۴�M�����%z$o�Nýi���V�U%}]��m�7�_`��ޚ!sp�l7�M�I���7A��%a���������3����Nҧ�gU�AXa��w�� ��u�{�a�}m��. Challenges for Seniors. 50 MOUNTAIN CLIMBERS. Its a total bodyweight workout that you can complete in 20 minutes of which you can lose weight fast! Share on FacebookShare on Twitter. 25 BURPEES ]��~��� xD3��tU���W�f&��A����͂# j?��"��2p�O�mSWK��@��q�'��29z�"p�\"����M��צ��ݦ�����ڻ@��" ����+�I��~�ZF��>�a������s��Rho�!����D%��7.�~� �vJ��ӿ�A����5� G� �!�pz]"��]:F�;�'�~�W�^�������7�5_�D3���"K�Hrp��Arn]����_�S������>�N ���$b#�p�f ��vJ��UZN�놚w������AF*U�e�}T�l91�9;�xk�_i��?���m4�Ѓ�KB"��-˲��h�\aW N����I�UH?����?�DZ���F��Cҧ�NM��KPӿ�߮���������]$�B#��� � u�5�_�}�K�!���CK�DG'�=�f�������2�ׯ�����RI&�A��~�W��]���C�7U�O��T������^�D.�U��#�]*=���pe������k�hZ��hA�rP\o��Aˎ��M;�����u���?���"����� �_ȣ�������Mz�_����j�i�/�t"�� ��t�^�. To prevent injury, make sure your back leg is bent directly underneath your body and your front leg is bent at 90 degrees at the knee and hip. 2) With abs tightened, lift your right foot off the floor and slowly raise your knee as close to your chest as you can. 3) While on the floor pull your shoulder blades back so your elbows are out to the side. The Top 5 Exercises… 1. var _fbAsyncInit = window.fbAsyncInit; Contents ACKNOWLEDGMENTS i PREFACE An Exercise Program for You iii CHAPTER 1 The Power of Strength Training 1 CHAPTER 2 Making Change 4 CHAPTER 3 Getting Motivated 7 CHAPTER 4 Starting Your Journey: 6 Simple Steps 13 CHAPTER 5 Getting Stronger: A 3-Part Program 32 CHAPTER 6 The Courage to Progress 70 CHAPTER 7 Staying on Track: Your 12-Week Workbook … /Length 9 0 R Keep elbows in. endstream 10 0 obj Marching is a great balance exercise for seniors. 1. 1. The best workout for seniors is going to be one that is primarily based around strength training. endobj After your warm-up choose a few exercises from the Joint Jigglers section and then from the Muscle Movers section. Share on Pinterest One minute of high-intensity exercise is worth two minutes of moderate or low-intensity exercises. Trigger callback now. // callback 25 PUSH UPS One out of every three older adults experiences severe muscle loss, according to an analysis in Age and Ageing.Meanwhile, when it comes to fighting age-related abdominal fat—a marker for overall health—Harvard research shows that strength training is more time-efficient than cardiovascular exercise. After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. if (typeof window.FB !== 'undefined') { November 24, 2020, 1:45 pm. This is a 20 minute workout led by Fitness Instructor, Jenny McClendon, MS, PT - great for beginners and seniors. object : objectToShare /Length 13 0 R >> E�y4�@���:g"�ie�;m(�a�aW;��ga��L����i|����wR�n�.��W� �[O This means your 150 minutes of exercise per week could be cut down to 75 minutes. 178 When the curves are in proper alignment, your weight is supported by the bones and less stress is exercise, riding a bike, dancing, or Tai Chi. >> The fix: Bridge. } Scroll Below To See Full Instructions Along With Our Printable PDF For At Home Workout Plan Without Equipment. }; 4. Share This guide includes daily routines and balance exercises for seniors with pictures for easy reference. /Decode [ 1 0 ] Posture Exercise Program. _fbAsyncInit(); } }); Use smooth movements when performing these exercises and take your time. /Name /im2 Trending Performing the exercises two to three days a week will Functional fitness exercises is a new term in recent years that indicate the training for body fitness, particularly for older adults. stream %���� The number of repetitions listed, or the time suggested to continue an exercise… FB fails otherwise. Make sure you have a chair, bench top or wall nearby for support when you try them. The Hip Loader. 12 0 obj Neck Stretch. /Filter /CCITTFaxDecode �����ܜ.��,rPk���.���i�@�{��֮ P��"�0PF�g��rN��-����_������g��� ������ikMv�6�b~��{�t .�u���Nj'&�~��4Zk��s�������DW����s�P�?�Ņ�i}����W��?�u����Z��qJ�rIU���^�����]�_������������-������������K����m.���������WO������_��_�������_�����������/�u��]���֫����������G�_����������J����������K_��K��/�]w�/_����Z���}t����_�Au�]R�/���K�T��K�����~����/���-W����+W�K��Z�����/�����'�������I/� ����Z�$�ׄOT��� K�P�O��[�����xA'W�4�(*���^��`������^� �/���?�4!z�����`�K�?�@�P���p����I!`�� ���I��a�4A��I�b���-h!���4�����`�4��"��d�`vQ��Hl��E xf�U@�1J�i*?��a�@�.�I� J��3�Cj�}:����$� ����\u��@��a(a�xA�_��=. 25 TUCK JUMPS Your knees should form a 90-degree angle and your thighs should be parallel to the floor. 3) Without rest, repeat this movement alternating legs placed in front. }, 1000); 3) Follow immediately by driving your left knee toward your chest. Consult a Doctor. Some people will use this manual on their own to do exercises at home. H���A!EO�z�/��S�^�3M\L��!�,4�̄ ��oÅ�r�� 3�Z�sz�辰IN�H���Q��]����RT$&�o.�[���6qL�c*���Ԍ�6M�e.p��)��qd�Gꝭ^�jS����&�w�a���C�b]ɬ�6������N����W}J /Height 688 4) Reverse motion by jumping back to the starting position. // Add image only if set. Low impact exercises for seniors and regular strength exercises … Standing straight, lift your right knee as high as you can. 1) Assume a plank position so your hands are directly under your chest at shoulder width apart while your arms are fully extended. /Decode [ 1 0 ] Repeat: 10 times Sets: 1 Hold Time: 5 secs Resistance/Time: 0 Sessions: 1 /day Exercise: Standing Trunk Rotation STAND WITH YOUR FEET TOGETHER AND YOUR HANDS ON YOUR HIPS. Others may be exercise leaders and will use this manual to help others do the chair exercises. /Filter /CCITTFaxDecode /Length 11 0 R These two exercises can build and even boost your sexual fitness. See VIDEO instructions on how to do a plank correctly. To use the program: 1. })(); FB.login(function(response) { Whoever you are, please follow the steps below when using this manual. Beginner: 2 to 3 days per week. Regular exercise also reduces the risk of developing chronic diseases such as diabetes, heart disease and arthritis. /Filter /FlateDecode endstream After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your shoulders. setTimeout(function() { exercise or fitness bands) are arguably the most convenient and versatile piece of fitness equipment in existence. Your heart rate will elevate. We are on a SOC Type 2 audited and HIPAA compliant server infrastructure. }, The goal of the program is to maintain or improve a person‟s level of fitness and independence. Physical activity is an important part of healthy aging. 1. Keep your knees slightly bent. endobj stream // Open share popup as soon as possible, after loading FB SDK. Nor is a bench press needed. Each exercise has several levels of difficulty. Senior Stretching Program Exercise: Seated Arm Raise WHILE SEATED UPRIGHT IN GOOD POSTURE RAISE YOUR ARMS OUT IN FRONT OF YOU MOVING THEM UP OVERHEAD. var shareTitle = 'Full Body Workout At Home Without Equipment (Download PDF)'; Here are some of the best chair exercises for seniors. This program is to be used to improve upper body strength and range of motion. >> Bodyweight Training. /DecodeParms << Following a well-structured conditioning program will also help you return to sports and other recreational activities. If this activity is new to you, start with 5 minutes 5-6 times per week and build up to at least 30 minutes 5 days a week. The credit for this exercise goes to Gary Gray, PT and the founder of the Nike NG360 performance program and the Gray Institute. FB.ui({ << This is not only the best golf exercises for golfers over 50, but it is also one of the most difficult. We’ve got a great list of exercises that seniors can do in the comfort of their own home with equipment that they can use by themselves. www.move.va.gov Physical Activity Handouts • P32 Version 5.0 Page 1 of 12 P32 Sample Strength Activity Plan for Beginners About Strength Exercise To do most of the strength exercises in this plan, you will need to lift or push }); 50 SQUAT JUMPS © 2020 Change In Seconds Media. action_properties: JSON.stringify({ Get the body you dreamed of that utilizes high intensity resistance training and cardio to get you shredded in no time with the full body workout at home! Pull your knees to your stomach so your toes point towards the ground, therefore keeping your legs together and your toes pointed. 7 0 obj Before you begin exercising, read pages 3 and 4. << Stretch Exercises. /ColorSpace /DeviceGray 4) Continue alternating for the desired number of reps. 3) Tighten your abs and slowly lower yourself using your arms towards the floor by bending your elbows. 2) Your head, butt and legs need to be in contact with the floor. stream /DecodeParms << If you want to improve your balance and want a structured plan to do it, download the balance exercise guide “21 Days to Better Balance” to see what I teach my patients in the clinic. action_type: 'og.shares', 4) Once your feet leave the ground, also bend your knees. %PDF-1.2 18 Chair Exercises for Seniors. Many of the exercises focus on muscles of the shoulders, chest and upper back. >> window.fbAsyncInit(); All Rights Reserved, 30 Awesome, Amazing Healthy Salads You Won’t Regret Trying, Salmon Recipes That Will Literally Melt In Your Mouth. This one small tool can deliver a safe and effective full-body burn at home, in the gym, or on the road. One of the main challenges for older adults who want to stay active is limited mobility. 6) Roll back down to the starting position. /BitsPerComponent 1 25 JUMP LUNGES Free Exercises For Seniors And The Elderly If you are looking for one of the best FREE online resources for senior and elderly strengthening and stretching exercises, you found it! A healthy living platform that features clean eating, healthy recipes, meal prep, printable workouts & a unique tracking software to help you achieve a healthy lifestyle. appId : '', Advanced: 4 to 5 days per week. /Width 251 'og:title': shareTitle, 'og:description': shareDescription 13 0 obj Lift and lower your legs 20 times. FIRST: Make sure to sign up for my Eldergym® Senior Fitness Newsletter to make the most of these exercises and receive my free 4 week exercise program! 1) Lie flat on a mat and place your arms on the floor out to the side with your palms facing down. It comprises of strength training using your body not weights, therefore it is not a dumbbell workout. Once you become more confident, you can hold for longer, or increase the number of repetitions. Please consult with your therapist for specific instructions before doing any of these exercises. It’s a great way to train all muscles group and incorporate strength exercises. Sep 18, 2017 - Explore cm roy's board "senior exercise printable" on Pinterest. Inflexible hip joints, upper-body weakness and muscle imbalances can put a damper on your sex life. This program is designed to facilitate individual prescription of exercises based on the ability of participants to complete exercises within the program. ����m/�_�����~�����������^�������M����?�o��W�^����������/��]O����O��������^k]�5�����-����Ko������� /����ྵ((`�M� ��M�CB�d��0�TCF���2��>ϱ2�Y](7�H9�!�7�̧��\�B���pp�2qC�>3�@�f�j\�N�������[� ����n��������_S������8������������_��=~C]����*Z���K��ȑˉ���|/�����g�h�������������o���o����������y�o��۷���?������}kn#;�u��I}�^�(��tC0�ؠ��Z��]��.�[B!�F#��� @ /Name /im1 It helps in relieving tension in upper back and neck. window.fbAsyncInit = function() { 2. zT�� ?K���]������@�E߯�G.խU��i�-W�K��^�� /K -1 /Columns 1190 (PDF & Videos), fat blasting cardio workout for beginners, 31 Vegan Sandwiches That Are So Amazing & Irresistible, Best Ab Workouts At Home On Tiktok & Instagram (11-Videos), How To Do Sit Ups Correctly, Benefits, Variations & Workouts, Wall Sit Challenge Generates Maximum Results (Download PDF), 55 Healthy Wraps For Lunch That Are Easy To Make, 30 Day Kettlebell Swing Workout For Rapid Fat Loss (Download PDF), 100+ Easy Healthy Lunch Ideas And Recipes For Work, 40 Meal Prep Ideas For Beginners Make Eating Healthy Easy. jQuery('body').trigger('snaxFbNotLoaded'); >> if (response.status === 'connected') { C����l ^��B�h�i{06�F�� :_�C+���L����o����M����.��1Q_�o��1w������]ʂ���i����4��WZ� ��X�zW��u��x"��c����_�=��c�# G���u���W/��F^�Ͼ�K�J���o��%M������_���-$� ?�XF�%�K_��&���J���K����Iv����_IXK�}ȱzZJ��n�g6{��it�b���� 32 Insanely Popular Healthy Appetizers You Need To Try ASAP, What Is Clean Eating | Rules, Tips On How To Eat Clean, Best Clean Eating Grocery List For Beginners (Download PDF), Free 7-Day Keto Diet Meal Plan, Cheat Sheet & Recipes, Eat Healthy With 7 Day No Junk Food Challenge, Full Body Workout At Home Without Equipment (Download PDF), 10 Week No Gym Home Workout Plan (Download PDF), 30-Day Plank Challenge For A Seriously Strong Core (PDF), Lose Your Love Handles Workout In 3 Days Or 1 Week! window.apiShareOnFB = function() { Rhonda Shade Is the founder of Change In Seconds. /ColorSpace /DeviceGray exercise programme. Basic high knees first of all can be performed while running in place. 1) With your arms fully extended straight above you, stand with your feet together. xfbml : true, 3) Now jump. endobj Intermediate: 3 to 4 days per week. Click to view and download this handout. if (triggerOnLoad) { 1) Stand tall with your left foot slightly in front of your right. The following balance and strength exercises are easy to do at home. endobj Sign up for FREE membership features such as saving exercise details, creating exercises and printing your HEP's. /Subtype /Image 2) Place your finger tips behind your ears. 2) Drive your right knee toward your chest and quickly place it back on the ground. �@�( lP&��oԌ|Õs�A�#\|�,�@�0`��a��.d��,�eh4�� ���#HK�N3B42��� }�t�> ����KO��}5_�z_���������8�~;� } Pair up this bodyweight training program with a cardio workout such as the fat blasting cardio workout for beginners. 5) Finally repeat until you perform the required exercises for the day. Best Home Based Printable Workout Routines. 2) Stand with your feet together while you place your hands down by your side. The exercises is connected to health benefits and it can improve your lean muscle, reduce blood pressure, improve bone health, increase the strength of lower back, reduce cholesterol, and it will increase endurance as well as energy for seniors. PEPPI - Peer Exercise Program Promotes Independence PEPPI is a physical activity program specifically designed for older adults ages 60 and above, as well as disabled adults. var shareDescription = ''; 8 0 obj Lie flat on your back with both knees bent, arms by your sides. 1) While on the edge of a sturdy bench or chair sit with your hands placed next to your hips. Hang on to a solid support, such as a kitchen counter, when exercising. It includes a warm up exercise, four coordination exercises and five strength/co-ordination exercises. A pair of dumbbells is not required. Check out these articles, which were previously housed on the Go4Life exercise and physical activity website, to learn the latest on how exercise and physical activity can help you stay healthy as you age. In standing exercises, keep your knees slightly bent, not locked back. << 4) Slowly lift your legs to a 90-degree angle, keeping your legs straight with knees not bent. Before starting a new exercise regimen ensure to consult your physician and get a checkup. FB.init({ �K�m���k������Q��@�5�.o��I��UЃm���S����ߥK��o��7_V���+��m�o�tg�n _�kK�Cv� �W��~k��j��6��^�p�m��L7�����o�� _�����l�l1}6�a'm����]���U�[m��렖��AO�]���}���s�o� YݻvXl7�/��{�%�������?���/����^���xI%m�\4�x�Nu�T��¬=l}Sa������? A proper exercise program can help seniors find freedom again, freedom from injuries and from fear. See VIDEO instructions on how to do push ups correctly. 4) Print 7 day keto meal plan & cheat sheet, 5) Eat plenty of fruit and vegetables to boost fiber intake, 6) Print full body workout below and do the workout, 7) Consume mostly water and cut down on alcohol, 8) Print healthy eating grocery list and shop smart, 9) Print meal plan template or use meal planning app to keep you organized. 25 LEG RAISES triggerOnLoad = true; Practice these basic movements, and choose one or two exercises from each category for a well-rounded seated workout. A��#Tx�0��h�H? High-intensity cardio workouts push your heart and breathing to the point where talking can become difficult. 5) Finally pause for a second then slowly lower your legs back down. 4) Finally hold the position for 60 seconds without compromising your breathing, however start at 20 seconds and increase gradually over time as you become more comfortable performing the plank. }); If you’re an older adult looking to establish an exercise routine, you should, ideally, be able to incorporate 150 minutes of … If you feel pain during an exercise, stop and skip to the next one. Lower Extremity Exercises – Standing. 3) Lower your body to the floor with your chest an inch or two away from the floor. 1. H�-�A�@_���$�d�w~RAšB�� Easy to follow! }; We’ll explain exactly how to do each exercise and provide examples for a step-by-step process. Exercise plan for seniors. If you need to hold onto something, do this exercise in front of a counter. It is necessary to eat healthy, reduce stress, get sufficient sleep with a combination of cardio and strength exercise to help stave off fat deposits in the body. Leg Strengthening Exercises This exercise program has been designed for you by your physical therapist. Your arms should cover your ears. 2) Infographic with visual instructions to follow online, 3) Print PDF available at the end of the infographic, 50 JUMPING JACKS }) var objectToShare = { } *Please speak with your health provider before starting an exercise program and with a fitness professional for adaptations that best meet your individual needs. See VIDEO instructions on how to do sit ups correctly. It is a circuit workout that generates amazing results! If you feel any hip or knee pain, talk with your doctor before starting a new exercise program. Also make sure your fingers are over the edge of the surface so that your palm is planted firmly. >> �u�z�%��@�rw�C��W��]{���گ�DI�q�nM���T���K ����Ov����hG��%ǯ��r���4����~k��T����D�T�~s�4�>�a�.��mtֵ�&�����/����x0����_m��`��Y���rn�j:����M0�� 5) Straighten your legs and keep your knees slightly bent as you land. method: 'share_open_graph', �fo� 1) Place your hands flat on a mat with arms straight, abs tight, holding your body in a push up position. 4) Therefore tighten your abs and then raise your body up towards your knees, shoulders should be lifted off the floor. You will build strength as you build muscle. @r\���@�nxH�����@� �o�ѤI�ᤩ��@����K��A���h)�?�*��R �Z��L2kT�������@�ۥѨ��}y0��J ����A�Wߐ3��JW�i��t���kU�HB����N�����\�E���I+� f��Sq�g�*��$��� ���. 3) Neutralize neck and spine by looking at a spot on the floor a foot beyond your hands, with head in line with your back. Gradually build up to completing all the exercises in these sections in one go. endobj 4) Slowly push yourself back up to the starting position, squeezing your tricep muscles at the top of the movement. 3) When your arms reach your legs, swing them back up so they are over your head and extend your knees, while pushing off your toes to initiate the jump. }; Continue to alternate knees as quickly as you can. If you feel any pain or discomfort, tell your therapist. More Core Strengthening Exercises for Seniors. Lower it, then lift the left leg. /Type /XObject Include exercises, sets, reps, rest periods, etc. Light, compact, and perfect for exercising at home, in the gym, or even on the road, resistance bands (a.k.a. 5) Keep you head looking straight. /Height 367 Exercise helps you continue to do many of the things you love and need to do. 1) Stand straight with your feet hip width apart and look straight ahead. } 3) Slightly bend your knees, jump up and raise your arms above your head. 9 0 obj The purpose of these curves is to make the spine as strong as possible as well as to absorb shock. apiShareOnFB(); See VIDEO instructions on how to do leg raises correctly. It’s a great way to train all muscles group and incorporate strength exercises. 1) 12 exercises objectToShare['og:image'] = shareImage; Do them slowly and smoothly on a firm surface. 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