The coronavirus is still keeping a lot more people at home and for good reason. However, being at home doesn't mean you can't stay active and get your exercises in. Here are some more exercises from your Roseville Chiropractor, Dr. Zak Owens, so you can stay active. These exercises are designed for seniors (65 and up) as they are easy to do and can be modified so everyone can do them. You don't have to be over 65 to do these exercises as you can modify these exercises to make them more difficult.
1. Step up exercises-The step up exercises is a great exercise that can be modified for everyone of all ages. Start with just doing these exercise on a low surface like a stair step or a step bench. Start slow and make sure you have an open area to do this that way you don't accidentally trip and fall. Once you feel comfortable with this exercise
2. Glute bridge exercise-the glute bridge exercise is a great way to strengthen your butt muscles. It is also great because by doing this exercise you can get help decrease your low back pain. Push up with your legs while lying on your back and squeeze your glutes together. The simplest way to do this is to hold this position for a couple seconds go back down and repeat. You can also hold the final position for 30 seconds. If you feel this is too easy you can start by hold the final position with one leg on the ground and the other extended. You can do dips with either one or both legs making sure to not rest on the ground.
3. Pull apart theraband exercise-the pull apart theraband exercise is a great way to strengthen the muscles between your shoulder blades and it is easy to do. This is a great exercise for those have been sitting a lot or if you have neck and back pain between the shoulder blades. This exercise is simple to do as all you need to do is pull apart the theraband. You can do it exactly horizontal or you can do it diagonally to help strengthen your muscles.
4. Resisted external rotation shoulder exercise- I’ve shown this exercise a couple times in the past as it is a great shoulder exercise to help strengthen the typically weak infraspinatus and teres minor rotator cuff muscles. I also really like this exercise since it can be easily completed with a theraband. Make sure to keep your elbow tucked in close to your side.
5. Exercise ball stability exercises-Exercise ball exercises are really great for any person of any age. While I wasn't able to show this exercise very well on the video doing stability exercises is great for seniors to do. All you need to do is sit on the exercise ball with two legs on the ground. You can then move your body in a circular movement around the ball which will make you off center from the ball. While doing keep your core stable by flexing your abs slightly, breathing through your diaphragm, and keeping your pelvis in a neutral position. Doing this will help increase your core stability. If this is too easy try spreading your legs out farther. If you want more of a challenge straighten one of your legs off the ground and only have one leg contacting the ground. Keep your foot on the ground closer to you for help or put it further away for more of a challenge. This exercise is also great for those who are having low back pain.
I know these exercises can be done by seniors and help keep you active during these difficult times. If you have any questions feel free to reach out. Your Roseville Chiropractors at Accident and Sports Injury want to help you be active, be pain free, and be able to do the things you love to do. We want to help keep mobility in the spine. Medicare covers chiropractic care which will help you be pain free and be able to move better. We hope to see and help you soon.
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