Small Ball Exerises for the Feet

By Mary Ann Wilson, RN

Bare feet exercises are valuable for everyone and are especially important for healthy aging. They promote balance, gait and circulation. Below are 3 great ideas for how to use a small ball for bare foot exercises. The ball used on the Sit and Be Fit television program is soft and has a little bit of give to it. This type of ball is perfect for bare feet exercises. If you don’t have one available, a golf ball may be substituted.

As with any exercise, begin with good posture. By practicing these movements without shoes and socks you will achieve the greatest range of motion throughout the feet and ankles. You will also get the added benefit of somatosensory stimulation which helps improve balance.

Here’s an idea: keep your small ball by your favorite chair. The next time you’re watching TV or doing some other sedentary activity, slip off your socks and shoes. Place the ball under your foot and practice the exercises below. Finish with a nice foot massage by rolling the ball under the feet. Use the weight of your body to press into the ball firmly if you want to activate the pressure points on the soles. You may even be interested in learning more about foot reflexology which is the art of using pressure points to stimulate circulation and encourage physical/emotional well-being in the body. Try the below bare feet exercises below.

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Five Exercises for the Feet

Feet Exercises with Towel

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DIAGNOSIS:

After diagnosis, it’s important to focus on three things.

1) Begin eating a healthy diet if you are not doing so already. This means plenty of fresh fruits and vegetables, lean meats and healthy grains. Remember to drink plenty of water throughout the day.

2) Begin some form of relaxation/meditation/prayer/breath work, anything that will help you release anxiety, provide a sense of confidence and develop a positive attitude.

3) If you have been inactive or sedentary now is the time to prepare your body for the upcoming surgery and treatments by engaging in some form of gentle exercise. SIT AND BE FIT would be perfect.

POST SURGERY:

• Physical activity will be an important part of your recovery. Movement matters when it comes to regaining your strength, reducing fatigue and maintaining your emotional well-being.
• Have a discussion with your physician prior to surgery about post-surgery exercise. Do not begin any exercise program without talking to your doctor. Ask for specific exercises, precautions and, if possible, a referral to a physical therapist or rehabilitation program.
• Overall stretching exercises are key and especially important to restore shoulder mobility.
• Some exercises may not be done until all the stitches and drains have been removed, so that should be taken into consideration.
• You may experience some tightness in your chest and/or armpit. This is normal and should decrease as you continue to gently exercise.
• Surgery can irritate some nerves and produce feelings of burning, tingling or soreness on the back of the arm and/or chest wall, which can be expected. However, any unusual swelling or tenderness should be reported to the doctor immediately.
• Avoid air travel and anything that involves prolonged sitting to keep from developing a DVT (deep vein thrombosis). Your risk for DVT increases during the first two weeks at home following surgery or hospitalization. So KEEP MOVING!
• Ask your doctor if you need to wear a compression garment during exercise or when traveling.
• Get plenty of sleep and continue all the good lifestyle changes you started after diagnosis (mentioned above).
• Check with your doctor if you do not have full use of your arm 3 or 4 weeks after surgery.

I hope this information is helpful if you or someone close to you is facing breast cancer. Knowing what to anticipate can provide peace of mind and a positive mental attitude for the journey.

Best wishes for your good health,
Mary Ann

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The woman was Melanie Bloom and she was spearheading a movement to make millions of people aware of the devastation that can be caused when we are oblivious to the consequences of a condition that can be described with just three little letters…DVT…(deep vein thrombosis).

You may recall the headlines reporting the loss of her husband, NBC news correspondent, David Bloom, who was covering the war in Iraq in 2003. His death was not caused by a land mine or artillery shelling; instead the enemy was a DVT.
I’ve written about deep vein thrombosis many times in the past and I encourage you to follow the links to more in depth information regarding DVT. DVT LINK

The most important thing for you to know is that DVT can be avoided by keeping your body moving. Be sure to include both upper and lower body movements that will stimulate circulation. Here is one exercise you can start incorporating into your daily life.

SITTING EXERCISE:
Allow your arms just to dangle loosely down at your sides. In this position, begin shaking, only your hands, as though you were trying to dry them off after washing them.
Once you get a good shake going, allow the movement to rise up to the lower arms from the elbows.
Next, initiate the shaking from the shoulders resulting in a full rhythmic vibration from shoulders to fingertips.
Keep the movement going in the arms and add a fast heel bouncing in both feet.
Add a full body bouncing movement by jiggling up and down in your seat.
Try this exercise standing too!
In addition to improving circulation, vibrating body movements activate the brain and provide overall body stimulation. You may feel a little silly doing this exercise in public, so it might be a good idea to give it a try when you’re by yourself. Let me know what you think. I would love your feedback!

Until we meet again, stay active and keep moving!

Your friend,

Mary Ann Wilson

If you would like to subscribe to the Sit and Be Fit monthly newsflash, click here.

By Mary Ann Wilson, RN

Whether you are fitting exercise into your work schedule at the office, writing monthly bills, or working at your home computer, the following desk exercises will improve your concentration, make you more alert, and relieve tension. Proceed gently with each exercise and listen to your body. Stay within your personal comfort zone. Begin all desk exercises in good posture as outlined above. Hold stretches marked with an * for a count of 10 to 30 seconds as tolerated for best results. Never bounce a stretch. Stretches should not be painful.

1. Neck Stretch
Slowly drop right ear toward right shoulder. Press left palm down to floor. Repeat exercise to the left.

2. Shoulder and Side Stretch*
Clasp hands and turn palms away from you. Straighten elbows and raise arms overhead. Bend and extend elbows 3 times, pressing up toward the ceiling. Keep your head in good alignment. Press clasped hands up toward the right 3 times then left 3 times, feeling a side stretch between the shoulder and the waist.

3. Triceps (back of upper arm) Stretch*
Bring right arm across body. Place right hand on left shoulder. Place the left hand behind the right elbow and gently pull the right upper arm closer to your body. Rotate trunk to the left and look over left shoulder. Inhale, and as you exhale, return to center. (Repeat exercise with left arm.)

4. Posture Strengthener
Reach overhead with both hands, fingers stretched open. Pull elbows down and back, gradually closing fists, bending elbows to about 90% and squeezing shoulder blades toward each other.

5. Rib Lift
Clasp hands behind head. Stretch elbows back as you inhale. Notice that your ribs lift. Exhale as you reach overhead first with your right hand, then your left, pushing the palms toward the ceiling. Press palms out to the sides and down. Squeeze the shoulder blades together as you push your palms back. Relax.

6. Torso Twist
Hook left elbow over left side of chair back. Reach across body with right arm and hold left side of chair seat. Straighten spine and align neck. Turn head slowly and look over left shoulder. Look forward then over your right shoulder. (Repeat exercise to the right by hooking right arm over right side of chair. Look right first, then left.)

7. Lower Back Extension/Flexion
Place hands in small of back. Gently and slowly bend backward by lifting the chest and increasing the inward curve in the small of your back. Reverse, flattening your lower back, pressing it toward the back of the chair. Tighten the abdominal muscles. Repeat several times, slowly alternating between back extension and flexion.

8. Ankle Motion and Calf Stretch*
Raise heels, bending across ball of foot, then raise toes, keeping heels on floor. Alternate several times. Circle the right ankle clockwise (CW) then counterclockwise (CCW) several times. Straighten right knee. Pull toes toward you, flexing the ankle. Hold for 10 seconds, then point/flex/point/flex the ankle. (Repeat circles and stretch with left leg.)

9. Wrist Range of Motion Twister
Clasp hands, palms together, keeping bent elbows at your sides, holding hands in front of you. Bend wrists alternately to the right and left 3 times each. Bend wrists alternately toward the floor then upward 3 times. Circle wrists CW 3 times, then CCW 3 times.

10. Wrist Stretch*
Reach out in front of you with the right arm, elbow straight, hand between shoulder and waist level, palm down. Lift hand up, bending the wrist back. Use the left hand to apply gentle pressure to the right palm, stretching the wrist. Bend the wrist down, keeping elbow straight. Apply gentle pressure to the back of the right hand to stretch the wrist in the opposite direction. Now turn your right palm up, elbow straight, bend the wrist down, and again apply gentle pressure to the right palm with the left hand to gently stretch.

11. Forearm Twist
Place palms together in front of you, fingers pointing up (praying hands). Keeping heels of hands together, gently press heels of hands down so that wrists and elbows approach the same level. (Stay within your comfort zone–if your wrists are tight, your elbows may remain lower than your wrists). Twist forearms so that fingertips face away from the body, then back up. Repeat several times.

12. Finger Motion and Strengthening
Make a soft fist, palm down, then stretch your fingers open all the way, spreading fingers apart. Circle thumbs clockwise then counter-clockwise 3 times, followed by circles with each finger. Turn palms up then down 3 times, making sure to go through the full range of motion. With palms up, make a circle by touching the pads of your thumbs to your index fingers. Press gently for a count of 3. Repeat in turn with each finger. Relax and open hand slowly and completely. Repeat 3 times. End by shaking hands out.

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Workplace Wellness

Telephone Exercises

Abdominal Work From the Chair

Exercises To Make You a Better Driver

Mary Ann’s Quick Energizer Workout

Related Video:

https://youtu.be/HqfGRx8k_zA

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Dear Mary Ann
I don’t haveTV, but do follow a couple of your older programs found on you tube. I checked your site to see which sessions you recommend for spondylolisthesis. I’m going to try them all, but wanted to suggest you add the DVT program there. Because of Spondy condition I don’t have good blood flow in my pelvic groin and upper inside thighs. I really noticed an improvement after doing that short DVT program. I was less stiff, moved more freely. Felt warmer throughout the pelvic and lower back. (This is important where it’s still snowing first week of May). I suggest you include it in the spondy suitable programs.

I am 73, and have a failed instrumented fusion, which left me with the metal brackets and screws, and a Grade 1 spondy. Pain, stiffness and coldness are all reduced after I do the DVT, and one of the 30 min general sessions.

Many thanks

Sharon

By Mary Ann Wilson, RN

Sitting in one position for prolonged periods of time, as in car or airplane travel, affects us in several ways. It can:
1) weaken our stomach and back muscles,
2) compound lower back problems,
3) reduce range of motion, causing inflexible joints, and
4) contribute to poor circulation, especially in the legs.

When you finally arrive at your destination, you may find yourself sore and exhausted. Tension tends to build up in the hands, shoulders, neck, and back.

It’s no surprise when you feel stiff and tired. If you are traveling by R.V. or in a car, stop and take a stroll every few hours. Exercise is the most natural way to combat soreness and exhaustion, and to avoid the inevitable lack of energy. You might think traveling by plane or train is too confining to do strengthening and stretching exercises, but here are a few simple routines to keep you limber the next time you are away from home.

Back Stretch Warm-Up
Interlace fingers with palms turned away and push the arms forward at shoulder height until you feel the back stretching. Unlace fingers and press upper arms into the back of seat. Squeeze the shoulder blades and then release. Now touch the top of shoulders with your hands and lift elbows up to shoulder level. Bring elbows together in front to touch, then open slowly bringing elbows as far back as comfortable, so that you feel a gentle stretch across the chest. Do this sequence
2 times.

Finger Walk & Back Massage
Placing hands on top of shoulders, lift elbows up and return to starting position. Do this 3 times, lifting elbows higher each time. The third time, use 2 or 3 fingers to walk down the back, gently digging fingers into the muscles as you walk them. Now slide fingers back to shoulders with a gentle pulling motion on the muscle, producing a massaging sensation. This loosens up muscle and connective tissue. Now with hands on shoulders again, walk hands back until almost at center of spine. Then slide hands forward, returning to collar bone. Gently massage back and forth across chest just under collar bone.

Thymus Tap
To strengthen your immune system, find your thymus gland. To locate it, find the notch where the collarbones meet— and measure about 2 inches below the notch. Using 3 fingers, gently tap that “magic spot” 5 times every day.

Posture Stretch
With elbows bent, put hands on thighs, palms down. Straighten arms by sliding hands down top of thigh. Push hands into thighs, which should automatically lift chest and pull the neck back over the shoulders. This is an excellent way to straighten sagging posture.

Semi-Pretzel
Place right hand on right hip and with left hand, reach across body and rest hand on right mid-thigh. Now pull thigh with left hand, lengthen spine, and look over right shoulder. Hold for a count of 3. Repeat on left side.

Samba Shoulders
With feet together, rock toes and heels back and forth several times. Now with heels lifted, come up on toes and cup palms on each knee. Straighten arm and push right knee so that right heel is down to floor. At the same time pull left shoulder back. Keep alternating this movement 4 to 8 times.

Back Stretch For Confined Spaces
Rest hands on thighs. Keeping spine straight, lean forward from hip with chest and chin lifted. Feel the stretch starting from the tailbone (coccyx) up through the back. You’ll notice a tiny arch in the small of the back. Place both hands on the arch, sit up tall and pull elbows back to stretch the front of your chest.

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Telephone Exercises

Exercises to Get Off the Floor

Exercising at Your Desk

Exercise Tips for Travelers

Exercises For the Holidays

Mary Ann’s Energizer Workout

Jump-Start Your Day

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Recharge Your Batteries When You’re On the Road

By Mary Ann Wilson, RN

Standing in long lines in terminals, or sitting in the same position for hours on planes, trains, buses or in cars, can cause FATIGUE and a FEELING of MALAISE. The best antidote to the confinement experienced on long trips is to put some life back into your legs with a combination of stretches and exercises that you can perform almost anywhere. Here are Sit and Be Fit’s tips for travelers.

Stand behind a chair or use a wall for balance.

• Start by lifting the heels (one at a time) slowly at first – then faster
• Lift toes (one at a time) in the same way – slow then fast
• Come up on your toes (both feet at the same time) then press heels down and lift toes up (alternately right & left)

This not only strengthens the calf and shin muscles but will also help you regain your sense of balance.

HIP FLEXOR STRETCH
Reach back with toe – tuck seat under – feel stretch along abdominal wall and into front of hip. Repeat on other side.

CALF STRETCH WITH FOOT ON BACK OF CHAIR
Place bottoms of toes (of one foot) against the back leg of a chair. Keeping your back straight, lean in toward chair, only far enough until you feel slight tension (but no pain) in the calf muscle (located in the back of the lower leg). Take a deep breath in and out – then release stretch. Repeat on other side.

SOLEUS STRETCH
Bending both knees, place right foot slightly behind left. Sink straight down toward floor. The main focus of this stretch should be felt just behind the right heel. Repeat stretch with left foot slightly behind right foot.

POINT AND FLEX INTO HAMSTRING STRETCH
Point toe and then flex ankle of right foot – 4 times. Then rest right heel on floor (with toes pulled up toward knee). Reach back with hips as though getting ready to sit down on a chair. Keep right leg straight and bend only from the hip – not the waist. Reach only far enough with your hips until you feel a mild stretch in hamstring group of muscles (in the back of upper right leg). Repeat stretch on other leg.

Don’t forget to recharge your batteries after a day of traveling!

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Exercises To Make You a Better Driver

Telephone Exercises

Twelve Desk Exercises

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Exercises to Prevent Leg Cramps

By Mary Ann Wilson, RN

If you’re bothered by leg cramps during the night, let’s look at some exercises that could help prevent them!

Try this combination of exercises:

• “Walk Toes”: Keeping the feet on the floor, alternately lift only the toes and then drop. Repeat several times.
• Keeping the heels on the floor, alternately lift the rest of the foot and then drop (alternating toe taps).

Circulation:
• Ankle circles – Right 4 times, left 4 times. (Repeat with the other leg.
• Toe out (forward) – heel in (point. & flex touching floor) 4 times.
Repeat with the other leg.
• Heel out (forward)- toe in (flex & point touching floor) 4 times.
Repeat with the other leg.
• Press the toe into the floor. then dig the heel into the floor 4 times.
Repeat with the other leg.
• Touch the toes of both feet (“pigeon-toed”) onto the floor, then
touch the heels alternately 4 times.
• Finish up with calf stretch and hamstring stretch.
Repeat with the other leg.

In addition to the above exercises use these tips to help with leg cramps.
1. Be sure you stretch the calf muscles before and especially after walking.
2. Drink plenty of water during the day.
3. Eat foods containing potassium every day, such as bananas.
4. Do any other exercises that will increase circulation in the legs.

If you watch TV in the evening, do a full set of exercises during the last commercial break before bedtime, then repeat the exercises just before you turn in. These simple steps should help relieve leg cramps. Now, you are ready for sweet dreams, without a visit from Mr. Charley Horse!

Related Blogs:

Traveling Exercises

Bare Feet Exercises with Small Ball

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Stuck in a meeting? Exercise!

By Mary Ann Wilson, RN

The next time you find yourself stuck in a meeting, don’t just sit there, exercise!  Most of us experience stiffness and lack of circulation after sitting for long periods of time. Whether the source of your stiffness comes as a result of sitting at a desk all day, spending time in long meetings at work, or just watching television, exercise is the most natural way to counteract the effects of sedentary behavior.

Seated exercises help turn seated time into an active time. So the next time you find yourself sitting in a long meeting or stuck at your desk all day, try this simple exercise. It’s a great way to combat stiffness and increase circulation.

Sit and Be Fit exercise to try the next time you’re stuck in a meeting

1. Cross the legs at the knees.
2. Lift the toes of the lower leg (calf stretch)
3. Hold 2 – 3 seconds and repeat several times.
4. Keep the toes lifted and move them side-to-side (working the shin muscles)
5. Repeat the side-to-side movement, like windshield wipers, multiple times
6. Next, lift the heel, resting on the toes and ball of the foot (a wake-up call for calf muscles)
7. Repeat multiple times.
8. Roll across the toes from the big toe to the pinky toe moving side to side (working proprioceptors in the foot)
9. Circle the ankle of top leg.

Change legs and repeat on the other side.

Do as many repetitions as is comfortable for each exercise. These exercises can be done with the legs uncrossed if the crossed-leg position is uncomfortable.

Take advantage of every opportunity to exercise! Even if find yourself stuck in a meeting you can be exercising your body. Certainly all the little efforts you make to fit exercise into your daily will pay off. Above all, you will feel and function better.

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Exercises at your Desk or Computer

Feet Exercises

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