sit.and.be.fit Mary Ann wilson, RNThe following exercises are done standing with “soft” knees—straight, but not locked. Use the back of a chair or other stable object as needed for balance.

Hips Side to Side
1. Stand with feet about shoulder width apart, keeping knees “soft” throughout the exercise.
2. Shift weight to the right foot, then the left. Move the hips to the right and left as you shift weight. Both feet remain flat on the floor. Repeat several times.
3. Shift the weight to the right foot, BUT this time, lift the left heel so only your left toes are on the floor. Alternate several times from the right to the left.

Hip Circles
1. Place feet about shoulder width apart. Keeping the knees “soft”.
2. Move the hips in a clockwise circle several times. Reverse, moving the hips in a counter clockwise direction.

Toe Half Way Around the Clock
1. Stand with the feet together or slightly apart.
2. With weight on the left foot, touch the right toe in front (12:00), center (starting position).
3. From this start position, begin to move in a clockwise direction stopping at: the side (3:00), center and back (6:00).
4. Return the foot to the center position. Repeat several times with each foot.

Mini-Squat
1. Stand with feet together or slightly apart, knees soft.
2. Bend both knees slightly then straighten. As you straighten knees, tighten the buttock and abdominal muscles and the muscles on front of thighs (quadriceps). Repeat several times.
Note: Do not allow knees to turn in–keep them aligned over the feet.

Calf Stretch
1. Stand with feet together, holding on to the back of a chair.
2. Take a big step back with one foot.
3. Keep both feet flat on the floor, toes pointing forward.
4. Bend the forward knee as though you are lunging. (The knee should be directly over the ankle, not in front of it.)
5. Straighten the back knee. In the position a stretch should be felt in the upper part of the calf muscle.
6. Hold for 10 seconds.
7. Lift the back heel to release the stretch, then stretch again.
8. Bring the feet together and repeat on the other side.

Hip Stretch
1. Stand with feet together, holding onto the back of a chair.
2. Take a large step back with one foot, as in the calf stretch above. The toes of both feet should point forward, and the trunk should be upright.
3. Lift the back heel off the floor. Tuck the seat under (pelvic tilt). From this position you should feel a stretch in the front of the hip of the back leg.
4. Stretch gently for 10 seconds, 1 to 2 times on each side.

Trunk Rotation / Shoulder Stretch
1. Stand with feet about shoulder width apart.
2. Cradle right arm in left arm, left fingertips behind the right elbow.
3. Raise arms up to shoulder height.
4. Slowly rotate trunk to the left, lifting the right heel as you turn.
5. Apply gentle pressure to the right elbow with the left fingertips, and feel the stretch in the right shoulder.
6. Return to starting position and repeat 2-3 times on each side.

Leave a Reply

Your email address will not be published.

*