At Exercise Physiology South we’re keen to help you keep moving wherever you are.
You can exercise at home, or even on holiday, but following this set of simple exercise videos from the founder of Exercise Physiology South, and former senior exercise physiologist Glenys Williams.
March
This is a multi purpose exercise – leg strength, balance and cardiovascular exercise. If you add arm swings, it is also a shoulder range of motion (ROM) exercise. Improves balance, reduces risk of tripping by strengthening leg muscles which lift the feet off the floor, and if you do it for a longer period of time, it improves cardiovascular health.
INSTRUCTIONS: Stand near something you can hold on to if you are likely to lose your balance
– straighten up – tuck in buttock muscles and tummy muscles, shoulders back, head facing forward
– lift one knee high, then the other in a marching motion
– 10 times each leg
EQUIPMENT: Something to hold on to if unsteady
CONCENTRATE ON:
– good posture, shoulders back, head facing forward
– keep body steady throughout
ADJUSTMENTS / ALTERNATIVES:
– light effort – lower leg lift, holding on for stability
– moderate effort – higher leg lift, swing arms, no holding on
– hard effort – increase number of repetitions, go faster
– try swinging arms above your head, or try slow-mo with really good control
Wall Pushup
INSTRUCTIONS: Stand with feet apart, about 50cm (20″) from the wall.
– place hands on the wall in front of you, slightly wider than shoulders, and level with shoulders
– straighten up your body – tighten slightly buttocks and tummy, let your shoulders drop
– gradually bend your arms, move forward until chest is close to the wall, keeping straight body
– slowly push back into starting position
EQUIPMENT: Wall!
CONCENTRATE ON:
– good posture, strong / straight body, head facing forward
– keep body stable throughout movements – no bending
ADJUSTMENTS / ALTERNATIVES
– to make it easier, stand closer to the wall
– to make it more challenging stand further from the wall, or put your arms on the kitchen bench (lower)
Bicep Curl
A Bicep Curl is great to strengthen your bicep muscle, which is really important for elbow and shoulder function. Your bicep muscle is used when lifting and carrying pretty much anything – wet washing, groceries, getting up out of a low chair. This should be done repetitively but numbers depend on your ability and the weight used. The muscle should be a bit tired, but not sore.
INSTRUCTIONS: This exercise can be done sitting or standing
– if standing, feet apart, stand tall
– if sitting, sit at back of chair, with shoulders back
– hold weights in hands with hands hanging down and arm straight, palms facing forward
– slowly bring both hands up to the shoulders and return to starting point
EQUIPMENT
– dumbbells
– bottles of water
– cans of baked beans
– no weight, just a clenched fist (surprising how this works so well)
CONCENTRATE ON:
– good posture, shoulders back, head facing forward
– keep body stable throughout arm movements – no swaying forward and back
ADJUSTMENTS / ALTERNATIVES
– to make it easier, use lighter weights
– another option to make it easier is to do one arm at a time
– to make it more challenging use heavier weights, or do alternating curls (maintain good posture and body stability at all times)
– to help with stability of body, stand with back/shoulders resting against the wall, or sit with back and shoulders against the back of the chair
Sit to Stand
A ‘Sit to Stand’ strengthens thigh muscles, buttocks and hips/knees to improve movement such as toileting, getting in and out of cars, getting into low cupboards and gardening.
We recommend you repeat it 5-10 times.
INSTRUCTIONS:
-Sit with good posture near the front of a chair, feet about 25cm apart
-Cross arms across chest
-Slowly stand upright – leaning forward slightly from the hips
-Return slowly to seated position
CONCENTRATE ON:
-Good upright posture
-Keep knees apart throughout
ADJUSTMENTS / ALTERNATIVES:
-To make it easier, use a higher chair (or cushion, folded towel)
-To help with knee pain, try with feet further apart, toes slightly pointed out
-To make it harder, use a low chair / stool, or hold weights in your hands