Functional independence is something many of our clients value, and regular balance and strength exercises can help maintain this. Here are 5 easy and safe exercises for your loved ones to try so they can maintain their mobility and confidence.
1. Toe Stand
- Stand behind a sturdy chair with your feet shoulder width apart, holding onto the chair for balance
- Slowly stand on your tiptoes as high as possible
- Hold this position for 1 second
- Repeat this exercise 10 times
2. Heel to Toe
- Place your right foot in front of your left
- Shift your weight from your heel to your toe as you move your left foot in front of your right
- Repeat this for 20 steps
3. Wall Pushups
- Stand an arms length away from a wall – make sure you move any objects out of the way
- Place your palms flat on the wall and shoulder width apart
- Slowly bring your body towards the wall and gently push yourself back until your arms are straight
- Repeat this exercise 10 times
4. Back Leg Raise
- Stand behind a sturdy chair
- Slowly lift your right leg straight back, don’t bend your knees or point your toes
- Hold this position for 1 second
- Repeat 10 times per leg
5. Shoulder Rolls
- Can be done seated or standing
- Rotate your shoulders gently back then to the ceiling and down
- Next, do the same thing but rotate your shoulders forwards and back down
- Repeat this exercise 5 times each way
Check out this comprehensive guide for tips on staying active using non-gym alternatives!
https://groomandstyle.com/no-gym-workout-methods-get-in-shape/?msID=063701bb-8eb0-40b2-80f8-acd917b62b34