We’re going to do 5 different exercise or movements that we can also relate to functional movements. These activities are going to help us maintain our independence like getting out of the chair, pushing ourselves up in the washroom, cooking in the kitchen. As we do these, we are building strength and maintain our existing strength that can help us prevent falls, injuries, help us maintain our balance more, our stability, and our overall health.
#1 – Hip Hinge
Begin in an upright standing position with your legs slightly more than hip–width apart, maintaining good alignment with your head, shoulders and hips. Slightly bend your knees and pivot through your hips to bend your upper body forward. Ideally your back should be parallel to the floor. Raise back up and repeat the movement.
#2 – Single Leg Hip Hinge
Begin in an upright standing position, with one hand against the wall for balance. Stand on one leg. Slightly bend your supporting knee and hinge your hips, bending until your upper body is parallel to the floor while extending your leg back. Be sure to keep your hips square and maintain good alignment with your upper body. Raise back up and repeat the movement on the opposite leg.
#3 – Chair Up
Begin in an upright sitting position with your feet flat on the ground and more than shoulder-width apart. Raise up into a standing position with your arms either stretched out in front at chest-height or using your hands to leverage from the side of your chair. Return to the starting position and repeat the movement
#4 – Step Up
Stand upright maintaining a good alignment with your head, shoulders, hips, and legs. Take a step up with one leg, following with your other leg. Step back down with the same leg that you stepped up with to return to the starting position. Repeat the movement with the opposite leg.
#5 – Push Up To Twist
Begin in an upright standing position with your hands against the wall. Move your feet back to increase the angle of your body. Bend your arms and lower your upper body towards the wall, straighten your arms to complete a push up, and then rotate your upper body to one side. Return to the starting position and repeat the movement on the opposite side.