It is important as you get older to try and maintain the strength of your bones. This makes a big difference if you have a fall. How can I strengthen my bones? Bones are strengthened by regular weight bearing exercise and by muscles pulling on their insertions in to the bone. So gently resisted exercises […]
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Knee rolls Lie on your back with the knees bent and feet on the floor. Roll the knees as far as you can each way but keeping your back on the floor x 20 Rolling backwards over a roll, ball or arm of the chair This is a great way to loosen up the mid
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The goal of back strengthening exercises is to condition the muscles to support the spine better and withstand stress, which can lead to back and neck pain. Most back strengthening exercises focus on the core muscles which include the abdominals glutei and the hip muscles as well as the muscles surrounding the spine. All of
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Stretches There are several factors that restrict the mobility of joints and this includes the temperature of the tissues, the flexibility of the muscles, tendons, ligaments and joint capsules and finally your age. It is very important to decrease the risk of injury to include some flexibility training into your schedule which includes some muscle
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Most of the neck exercises are covered in other articles about the neck such as- Postural neck strain and How to sit at your desk. There are many reasons for neck pain and weakness but on the whole the exercises are the same. Try to do them slowly and if you have any dizziness slow
Lying Assisted shoulder flexion Lay down flat on your back on the bed. Grasp the wrist of your bad arm with your normal hand, pulling toward the ceiling, then gently overhead. Hold this position for 10 seconds then lower slowly. You can also do this holding a stick Repeat x 10-20 Assisted rotation in lying
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Bridging squeezing a ball Lie on your back Place a small ball between your knees. Squeeze the ball hard and lift the bottom up Repeat x 10-20 Bridging with elastic Lie on your back with your knees bent. Place an elastic around your thighs Lift up and pull knees apart at the same time
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These are general exercises for the hip. N.B. If you have had a replacement follow the advice for post op Hip exercises as you need to avoid certain positions after surgery. Hip abduction Lie on your back with your legs straight.Slide your right leg out to the side as far as you can, while keeping
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Theraband Exercises for Knees Knee Extension (sitting) Attach elastic to a chair leg Sit with elastic around your foot knee at 90 degrees Straighten the knee Release and repeat Knee Extension in lying Half sitting or lying Put the loop of the elastic around the foot Hold the rest of the elastic Straighten out the
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Hip Exercises with Theraband Hip flexion -Standing- Attach elastic to a secure object at ankle level such as bannisters or table leg – Place the loop around your ankle -Stand facing away from the point it is secured -Keep leg straight -Pull the whole leg forwards Or you can buy a fixed length loop that
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