This year, I am enrolled in three different dance classes at the studio that my girls and I attend. At this point we should set up cots in the basement and just live there Monday-Thursday. Anyhow, my Contemporary/Lyrical class (think of jazz and ballet having a baby and naming it lyrical) is working on a beautiful 3 minute piece for our recital in June that involves some level changes. This means I have to get on the floor. (Wait, what?) And there is a roll to stand involved. Right. I have to get on the floor, roll and quickly stand up…while appearing graceful….OK 👌
So I started practicing, developed a lot of bruises in places I haven’t bruised probably since childhood, took a lot of baths with Epsom Salts, and started thinking about all of my patients who fall (like…get on the ground by accident) and then CAN’T get up because they no longer have the strength and flexibility to do so. Now while I do not encourage jumping in head first to a dance class that requires tumbling, I do advocate for an early start to building flexibility and strength so that the thought of being on the floor is not so scary. I will tell you that being able to get up off the floor is a defining feature of remaining independent later in life. If that’s not motivation, then I don’t know what is…..
So instead of dance class, how would our esteemed seniors embark on a journey to increased strength and flexibility? It’s hard–you may not know where to begin. If you go to your primary care provider and discuss physical therapy for strength training, unless there is a specific diagnosis or problem you won’t qualify for services. In the world of insurance, there is no such thing as physical therapy to PREVENT injury. There is only physical therapy after you are already debilitated. Makes no sense but that’s what we are working with. So what then? Gym membership? YouTube videos? DVDs? Well, you could. Keep in mind that there is no guidance on how to tailor those workouts to your particular capabilities. The worst thing you can do is injure yourself trying to prevent future injuries. That’s irony at its finest.
So where is the first place I look when considering a workout for patients? Well, the bedsides of my patients in skilled rehab, of course. They tend to be recovering from surgeries, fractures, etc and have a prescribed exercise program. Physical therapy generally provides patients with a cheat sheet on all exercises they may do on their own to improve strength, flexibility, and thus mobility. Generally these exercises are done on the bed or seated in a chair, but may also be done on the floor in the home environment. Always prioritize safety and comfort. If you or your loved one have any health concerns, it’s advisable to consult with a healthcare professional (who knows you personally–ie your PCP) before starting any new exercise routine.
So here goes…A list of exercises you can do in your own home for strength and mobility with minimal equipment. All you need is a chair, a mat, the right attitude and a large glass of water!
- Seated Marching:
- Sit comfortably in a chair with your feet flat on the floor.
- Lift one knee toward your chest and then lower it.
- Repeat with the other knee.
- Continue this marching motion, gradually increasing the pace.
- This exercise strengthens the muscles in your thighs and improves circulation.
- Seated Leg Lifts:
- Sit with your back straight and feet flat on the floor.
- Lift one leg straight out in front of you, hold for a moment, and then lower it.
- Repeat with the other leg.
- This helps strengthen the muscles in your thighs.
- Seated Knee Extensions:
- Sit with your back straight and feet flat on the floor.
- Extend one leg straight out and hold for a moment.
- Lower the leg back to the floor and repeat with the other leg.
- This exercise targets the quadriceps, helping to improve strength.
- Seated Side Leg Lifts:
- Sit with your back straight and feet flat on the floor.
- Lift one leg out to the side, hold for a moment, and then lower it.
- Repeat with the other leg.
- This exercise targets the muscles on the sides of your hips, enhancing hip strength.
- Seated Heel Raises:
- Sit with your back straight and feet flat on the floor.
- Lift both heels off the ground, pointing your toes.
- Hold for a moment and then lower your heels.
- This works on calf muscles and helps improve lower leg strength.
- Seated Rowing Motion:
- Sit with your back straight and hold onto the sides of the chair.
- Simulate a rowing motion by pulling your elbows back and squeezing your shoulder blades together.
- This exercise targets the muscles in your upper back.
- Chair Squats:
- Stand in front of the chair with feet shoulder-width apart.
- Lower yourself into a seated position by bending your knees and hips as if you were going to sit in the chair.
- Hover just above the seat and then stand back up.
- This exercise targets the muscles in your thighs and buttocks.
- Sit-to-Stand Exercise:
- Sit in a sturdy chair with feet flat on the floor.
- Stand up without using your hands for support.
- Slowly lower back into the chair.
- Repeat this motion, gradually increasing the number of repetitions.
- Chair Squats:
- Stand in front of a sturdy chair with feet shoulder-width apart.
- Lower your body into a seated position by bending your knees and hips as if you were going to sit in the chair.
- Hover just above the seat and then stand back up.
- This exercise strengthens the muscles used for standing up.
- Leg Raises:
- While lying on your back, lift one leg a few inches off the ground.
- Hold for a moment and then lower it back down.
- Repeat with the other leg.
- This exercise targets the muscles in the hips and thighs.
- Bridge Exercise:
- Lie on your back with knees bent and feet flat on the floor.
- Lift your hips off the ground, creating a straight line from your shoulders to your knees.
- Hold for a moment and then lower your hips back down.
- This strengthens the muscles in the lower back, buttocks, and thighs.
- Side Leg Lifts:
- While lying on your side, lift the top leg toward the ceiling.
- Hold for a moment and then lower it back down.
- Repeat on the other side.
- This exercise targets the muscles on the sides of the hips.
- Knee Extensions:
- Sit on the floor with your legs extended straight in front of you.
- Lift one leg off the ground, straightening it as much as you can.
- Hold for a moment and then lower it back down.
- Repeat with the other leg.
- This works on quadriceps strength.
- Modified Push-Ups:
- Stand facing a sturdy countertop or table.
- Place your hands on the surface, shoulder-width apart.
- Step back, keeping your body in a straight line.
- Bend your elbows and lower your chest towards the surface.
- Push back up to the starting position.
- This exercise builds upper body strength, particularly in the arms and chest.
Now get to it! You have the tools. Increase your strength and muscle tone so that you can get up off the floor in 2024 (and all the years thereafter). See below for a PDF version of the exercises that can be printed and kept at YOUR bedside. So here’s the challenge, or call to action, so to speak. Wake up every morning and pick 3 exercises off that list and do 10 reps of each. Slowly increase your commitment week by week. Guaranteed increase in strength and mobility over time. So you do that, and I am going to get back to this dance routine, and we will see who has better bruises in a week 😝
PDF below (hopefully–this blog has been a technological challenge and journey for me every step of the way!)
