A patient recently asked me to list five key exercises, which are appropriate for most individuals, while taking into consideration the following factors: safety, simplicity, and efficacy. It should be mentioned that this list was largely influenced by my experience as a physical therapist, patient, sportsman, and researcher. The only equipment needed is a set of ankle weights and some resistance tubing.
1. THE DA VINCI POSTURE
- Stand with feet shoulder width apart and equal weight between both legs.
- Maintain a slight bend in the knees.
- Gently tighten the abdominal wall.
- Rotate the arms so the palms are facing forward and the arms are parallel with the torso.
- Slide the shoulder blades back and down.
- Look straight ahead and gently retract the chin.
- Hold for 30 seconds and repeat at least once every waking hour.
2. SINGLE LEG STANCE
- Position the foot so it is pointing straight ahead or just slightly toed out.
- Maintain a slight bend in the knee.
- Gently tighten the abdominal wall and keep the pelvis squared off and level.
- Perform three, one minute holds on each side every day.
3. SEATED ROW (requires resistance tubing with handles)
- Secure the resistance tubing around an immovable object or in a door jam so it is just below chest level.
- Ensure that your feet are shoulder width, knees neutral, and that you are sitting upright.
- Grasp the handles with a neutral grip (palms facing each other) and draw them back so the arms are parallel with your torso and not breaking the plane of you body.
- Once your arms are in position, gently slide the shoulder blades down and back and look straight ahead.
- Complete five, thirty second holds.
- Afford a rest period of 45 seconds between each repetition.
4. SEATED HIP RAISES (requires velcro ankle weights)
- Start by sitting on a kitchen countertop or table so the feet are off the floor.
- Secure an ankle weight around each foot (not the ankle).
- While holding on to the front of the table to avoid leaning back, raise the thigh off the table about six to eight inches while keeping the foot level.
- Complete two sets of 25 repetitions.
- Afford a one minute rest between each set.
5. STATIC PUSH UP HOLD
- Assume the starting position of a standard push but with the back level.
- Ensure the head is in line with the spine and that the elbows are slightly bent.
- Keep the knees straight and gently tighten the abdominal wall.
- Start with five, 30 second holds.
I am confident that you will find this group of exercises to be a gamechanger when it comes to improving your strength, stability, balance, and endurance. And remember to please consult a physical therapist or fitness expert before starting this program.
Wishing you HAPPY, HEALTHY, and SAFE Training!
