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65K views · 3.6K reactions | Boost balance now! https://link.weshape.com/fb-quiz-Q224MF44 Try these 3 moves to enhance stability and prevent falls for seniors. Click the link to try... | By WeShape | If you have bad balance and you want to improve it, well guess what? I'm going to show you three moves to boost balance and hopefully help prevent falls for seniors, alright? And this is going to be a beginner-level movement that you can do from the comfort of your own home to start improving your balance. Now, the reason why so many people lose balance and end up falling is because they don't practice it and right now, these three moves are going to help you practice it on a daily basis in a way that's safe and it's going to help improve your balance and ultimately, when we think balance we think about this mysterious ability to be able to stand on one foot or catch ourselves as we're moving to the side or the front and back the reality is this is just you being able to coordinate your body and understand where your center of gravity is and these three moves are going to help you do just that so make sure you have something next to you if you need extra support you don't have great balance you can use a chair two chairs you know a couple of canes a wall whatever you need to find whatever balance you you need to be able to do this safely okay okay so the first move we're going to do is just shuffling our body front to back on each side. So, what you're going to do is you're going to take a step forward. The smaller the step, the easier this is, the bigger the step, the harder this is and all we're going to do is this, take a step forward, shift your weight to that foot, lift the back foot, doesn't matter if it's like for half a second or if it's for a little more time and then slowly come back to that foot and lift that front foot. So, we're just shuffling forward and backwards like this and again, if you need to use that chair next to you for support and start small. Even if your feet are really close together like this, it's totally fine to start here and over time, start stepping the foot out further. The goal should be that when you move your foot forward, you can find that balance point and when you move your foot backwards, you can find that balance point. Now, if you do this for about 30 seconds on one side, switch the other side and you can start doing it for 30 seconds on the other side. Just slowly shuffling back and forth, trying to get better at allowing your brain and your muscles to coordinate to find that balance. Try not to think about it too much either. Try to think about tall to the top of the head. Try to feel the foot on the ground and kind of let your body do the balancing for you rather than trying to think it all through and again, use the support and start with narrow feet. Now, we're going to do a side-to-side shuffle. So, this is really similar. You can do this one for 30 seconds. All you going to do is this, come to one side, lift the foot, come to the other side, lift the foot, and it's totally okay if you start out like this. Just toe up like this, toe up like this, that's totally fine, alright? And one thing to be mindful of the side-to-side shuffle is as we do this, try not to bring your body to the side, and keep the leg vertical in the center. Instead, allow the leg to come to the side and then your nose is over your belly button is over your toes right so one straight line there and as we shift over one straight line there so my my spine stays vertical and my leg comes to the outside like this okay again slow and controlled the closer your feet are together the easier this will be the further your feet are apart the harder this will be but the wider you go the more balance you end up having for things like stumbling and falling and catching yourself alright the last one is going to be crossing the midline and doing a rotational pattern okay and again make sure you have a chair here for this one and maybe it's a good idea to master the first two before you move on to this one but we're going to do is this. Feet right underneath the hips and this time, I'm going to shift the weight to one leg and I'm going to cross that knee across the leg and I'm going to touch it with my opposite hand and Imma bring it back down and I'm going to cross it like this and at first, it might look like this. Right? And that's totally fine. Over time, the slower and the smoother we can make that movement, the more it will improve our balance and you can do this one for 30 seconds as well. So, if you do that full routine, 30 seconds here, 30 seconds here, 30 seconds side to side like this, and 30 seconds crossing the midline. I'll take you two minutes to do. If you do this everyday, it's going to improve your balance, make you feel so much more confident in your environment, and make your body feel a whole lot better because remember, when you move your body better, you feel better in your body.
1K reactions · 326 shares | Here are 4 different tests to assess your own hip mobility. The first is hip flexion: How close can you get your knees to your chest? The goal is to have the knees all the way to the chest. Next is hip extension: How far can you get your hips and your leg off the ground? Then, try the butterfly stretch: How close can you get your knees to the ground in an upright posture? Lastly, test your internal rotation by getting into a seated position and trying to touch your knee to the ground. Work on these to improve your hip mobility! #HipMobility #FitnessTest #MobilityRoutine #TheWellnessConnection #StLouisBusiness #StLouisChiropractor #ofallon #ofallonmo | DR. JASON HAMED | Giulio Cercato · In The Swamp
49K views · 3.5K reactions | Strengthen your hip flexors with these 3 banded exercises👇🏼! 1. Step Overs 👉🏼 10 each. 2. Side Leaning Raises 👉🏼 10 each. 3. Forward Leaning Raises 👉🏼 10 each. Start with a lighter band and work your way up to a heavier resistance. Complete 2 sets of each exercise a few times a week to strengthen your hip flexors & reduce the effects of sitting! YOU got this! 💪🏼 — — — — — — — — — — — — — — — — — — — — — — — — — ✨ Clinical Exercise Physiologist. ✨ I help people lose weight, get stronger, and live healthier lives. ✨ 1-on-1 coaching with custom online workout & meal plans. ✨ DM “learn more” to take the first step in becoming the healthiest version of yourself! 💛 | VICTORIA ROSE | victoriarosefitness · Original audio
4.5K reactions · 911 shares | Do you have one HIP TIGHTER than the other one? Let's fix it! This exercise is simple and can be done at all ages and fitness levels. If you see a noticeable change after the exercise, then performing this exercises can make a huge difference in your hips! #hipmobility #hip #hipstretch #yoga #stretching | Diaeko Seyedzadeh | Forrest Frank & Connor Price · UP!
23K views · 3.3K reactions | Stronger hips, stronger glutes- better at walking and stairs! As a physical therapist typically working with people with arthritis, hip weakness is one of the most common reasons I see people having pain and difficulty with activities like stairs and walking ☝🏽 Stronger hips muscles can unlock so many activities and can decrease pain from knee, hip and back arthritis ✅ Especially when over 50- it is so incredibly vital to make sure you keep your hips strong. Here are 3️⃣ examples of how to get started- shown in this video 🙌🏼 Repetitions are just suggestions and can be modified as needed. Use support to help prevent loss of balance and compensations as needed ⚠️ Only move to the harder variations with a resistance band once you’ve mastered the movement without- meaning no pain, no loss of balance and no significant pain or stiffness afterwards ☝🏽 If you’re looking for more hip strengthening ideas and ways you can start building up your hip strength without making your joints mad- I HIGHLY recommend giving the 3️⃣ day FREE walking workout challenge a try. You’ll get three follow along workouts that will help to open your eyes to how to strengthen the hips and the vital role strength plays in walking this is perfect for beginners and for those looking for some new movements! ✅ Link is in my profile or go to keeptheadventurealive.com/walking #hipstrength #hipstrengthening #hipexercises #glutestrength #gluteworkout #glutestrengthening #hiparthritis #kneearthritis #physicaltherapy #resistanceband #physicaltherapist #arthritis #beginnerexercise Not medical advice. Try at your own risk. | Alyssa Kuhn DPT | Osteoarthritis Expert | adventurealive · Original audio
6.5K views · 4.3K reactions | 💥HIP HIP HOORAY👋🏻 Try this movement to get rid of tightness in your hips & improve your mobility! Don’t forget, one of the best ways to help your pain is to get your body moving a bit more each day. HAPPY MOVING! #kinesiology #functionaltraining #functionalfitness #hippain #hippainexercises #hippainrelief #hipmobility #mobilitytraining | LeanFitLadies | Womens Fitness | leanfitladies · Original audio
81K views · 33K reactions | I’m 38 and my knees crackle when I squat the last thing I need is one of these hips to go out 😩🤣 I struggle with lower back pain as well so these are a must!!!! Save a give it a try girls! • • • #stretching #hips #stretch #legs #lowerbackpain #mobility #flexibility #thickfit #fitmom | Michaela Mayol † | GoGo Morrow · Don't Stop
15K views · 2.2K reactions | When my entire lower body was locked up, I wish someone would have given me a mobility routine that was: ✅️ simple ✅️ easy to remember ✅️ didn't take much time to do Because the master key to unlocking tightness in our bodies is consistency in practicing our routines👌 Here's the routine I would have started with: 1️⃣ Dynamic calf raises (x 5 reps, holding in the stretch position for 5 sec) 2️⃣ Tibial rotations (x 5 rotations/leg) 3️⃣ Short adductor rocks (x 5 reps/side, holding in the stretch position for 5 sec) * note that you can also do this standing with your foot elevated on a bench or chair 4️⃣ Assisted squats (x 5 reps, holding in the squat position for 5 sec) Comment "YES" 👇 if you'll do this lower body mobility routine to start unlocking your lower body 💖 | Valerie Brown | Strength & Mobility Coach | valbrown_ · Original audio
136K views · 2.1K reactions | Are you tired of feeling pain and discomfort in your hips?🤔Introducing the solution to your tight hips: Stretches. Easy to do, requires no equipment, and can be done anywhere. Plus, it relieves stress and tension in your hips and improves flexibility. Say goodbye to tight hips and hello to a pain-free life!🧘♀️✨•••#stretch #stretches #stretching #tighthips #hip #hippain #backpain #moveyourbody #movement #mobility #yoga #flexible #flexibility #fit #fitness #workout #exercise #healthiswealth #bestoftheday | Connected Chiropractic - Dr Suzi Schulman | Connected Chiropractic - Dr Suzi Schulman · Original audio
275K views · 4.7K reactions | Hand arthritis is debilitating. Keeping the hands/fingers mobile is crucial to delay the progression of the condition for continued functioning. Do these exercises 3-5x daily. #physicaltherapy #hand #exercise #mobility #arthritis #seniors #everyone #adults #AddingLifeToYears #share #Subscribe #reels #reelsvideo | Doc H. | Doc H. · Original audio