Wellness Wednesday

Wellness Wednesday…Exercises to Help You Get UP from the Floor

It’s Wellness Wednesday, so let’s get strong! Last week we spoke about getting down to the floor and then getting back up. Have you practiced over the past few days? Is it easy for you, or do you struggle with it? Maybe you’re not able to do it at all because of past surgeries or medical conditions. That’s okay. We all have unique abilities, and it’s important that you do all YOU can do.

Today I’m going to give you 3 exercises that will strengthen your whole body. I chose these 3 specifically because they will help you get up from the floor. Based on the technique we learned last week, we saw that we need to use our upper bodies to push ourselves up and then our legs to actually stand. These exercises will help you with the pushing motion of your arms and upper body and the standing motion from your legs.

Even if you’re not planning to get down on the floor anytime soon, these exercises are still GREAT for you. Perform 2 to 3 sets of each exercise 3 times a week. You’ll feel stronger before you know it!

 

Wall Push-Up

*These push-ups will strengthen your chest, shoulders, and arms!

  1. Face a wall, standing a little farther than awall_push_uprm’s length away, feet shoulder-width apart.
  1. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart.
  1. Bend your elbows and lower your upper body toward the wall in a slow, controlled movement. Make sure to keep your feet flat on the floor.
  1. Hold the position for 1 second.
  1. Slowly push yourself back until your arms are straight.
  1. Repeat 10 to 15 times.

 

 

Chair Dip

*This pushing motion will strengthen your arm muscles!

  1. Sit in a sturdy chair with armrests with your feet flat on the floor, shoulder-width apart.chair_dip
  1. Lean slightly forward, keeping your back and shoulders straight.
  1. Grasp the arms of the chair with your hands next to you.
  1. Use your arms to push your body slowly off the chair.
  1. Hold the position for 1 second.
  1. Slowly lower yourself back down.
  1. Repeat 10 to 15 times.

 

 

Chair Stand

*This exercise, which strengthens your abdomen and thighs, will also make it easier to get in and out of the car! If you have knee or back problems, talk with your doctor before trying this exercise.

 

  1. Sit toward the front of a sturdy chair with knees bent and feet flat on the floor, shoulder-width apart.chair_stand
  1. Lean back with your hands crossed over your chest. Keep your back and shoulders straight throughout the exercise. Breathe in slowly.
  1. Breathe out and bring your upper body forward until sitting upright.
  1. Extend your arms so they are parallel to the floor and slowly stand up.
  1. Breathe in as you slowly sit down.
  1. Repeat 10 to 15 times.

Tip – People with back problems should start the exercise from the sitting upright position. (Begin at step #4.)

 

As always, we’d love to hear your comments and suggestions for upcoming topics.  

 

Stay happy, healthy, and N motion, AND REMEMBER….age is just a number!    

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