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 thread  Author  Topic: Exercises to go with the stretches.  (Read 815 times)
lyndac
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xx Exercises to go with the stretches.
« Thread started on: Nov 30th, 2003, 04:34am »

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Warm up 3 min. walking on the spot or riding a bike or using the treadmill.

Stretches Overhead 10 secs
Doorway 10 secs
Hamstring 10 secs
Hanging leg 10 secs

Cardio 5 min bike or treadmill or walking around the room, or in place.

Circuit

these are done with a ball.

Balance alphabet sitting. sit on a ball and using one leg spell your name in the air. As you get good at that write the alphabet. Do this with each leg with your legs close together. 1X each leg

Full Body Marching with ball. As you lift your leg you raise the ball over your head. 5X each leg

Upper Body Shoulder circles. Place the ball against the wall at shoulder height and using one hand make small circles without moving the ball from the spot. 10X each arm

Arm raise on ball. Sit on the ball with feet close together raise one arm up over your head and bring it back down Then the other arm. 10X each arm

Lower body Ball pull-in with leg using a ball push the ball away from you and then bring it back using your leg and foot. 10X each leg
This can be a small ball something a bit larger than a tennis ball.

Cool Down walking around or stretches or the bike or treadmill. 2 min.

Relaxation Body scan. Just tense muscles and then release them until you have done your body scan. 3 min.
I am getting copies of the relaxation tapes so if anyone wants a copy let me know.

The balls are really fun to use. They work on your stabalizing muscles. Bonnie this would help your lower back. It is helping mine. If I didn't have the two fur balls I would get one. They run about $10. at walmart.
momlynda
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xx Re: Exercises to go with the stretches.
« Reply #1 on: Nov 30th, 2003, 06:48am »

Lynda,
I heartily encourage fitness--as does Jackie--by this I mean doing what you can do. This does not mean trying to jog or do tae-bo when it is beyond your capabilities--but sometimes you can exercise for 5 minutes 3 x a day and you start from there. You build up over time and eventually can do 20-25 minutes in one shot. The key thing is to do it 5 times a week or more I know it sounds like a lot.
For those of you caring for small children--you may get the exercise naturally chasing them around.
Hugs,
Anne-Marie
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If you can walk, you can dance.
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xx Re: Exercises to go with the stretches.
« Reply #2 on: Nov 30th, 2003, 08:25am »

These exercises are very low key. They don't let us do any more than we are comfortable with. Some days nobody but me works up a sweat and I do that all the time even just sitting.
THey handed out a Canada food guide card and you slide the bar across when you have eaten from the food groups. On the back there is a slide for the amount of exercise you did and you give yourself a point for every 10 min of activity.
Endurance shows a lady running after a baby in sleepers, one gardening, walking or biking.
Flexibility tai chi, exercize stretches is a man in a wheelchair, and a guy doing stretches on the ground.
Strength is using the stairs or the pool to aquasize and push ups.
That is what I like about what the pT is having us do.
I won't post anything that I can't do myself so none of them will be complicated or strenuous beyond most of us here.
I don't want to hurt anyone by posting.
We have started the TAi Chi and it is interesting. I think I may get a tape and continue at home.
I need to build up my flexibility and endurance as I do have the strength.
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xx Re: Exercises to go with the stretches.
« Reply #3 on: Dec 1st, 2003, 07:48am »

Excellent Lynda--I want one of those balls! I told my Santa!
I also think--I want a medicine ball. Not a super heavy one--but they sound like more fun than my weights! hee hee

How is your shoulder doing??
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xx Re: Exercises to go with the stretches.
« Reply #4 on: Dec 6th, 2003, 08:23am »

Jackie I came home last night on a 4 hour bus trip with only one get off the bus stop. Don met the bus and we came home. Got to bed about 1am. Got up at 7 am fully rested. Went downstairs emptied the dishwasher then reloaded it (Don is good but not perfect) Cleaned off the counter. Made coffee took a load of laundry to the basement and got it in the washer. Made Don some tea have written my grocery list and will head out for the store in a bit.
Don has my new counter almost finished just needed some advice from me on how I want shelves put under it.
Arm or hip do not hurt and don't even feel tired. I haven't used my arm properly in 7 years due to the pain and now I can put my hands behind my head I can walk 6 blocks at least with out having to stop. And I am now walking properly. pretend you are walking on ice and put your heel down gently and then the rest of your foot. Also bring your belly button up and your butt down. Works great and you look and feel better.
BEst 5 weeks in a long time. In 2 weeks it will be 5 and then it is over but the fun will still be with me as I can now have a life outside of excrutiating pain.
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xx Re: Exercises to go with the stretches.
« Reply #5 on: Dec 6th, 2003, 09:40am »

Still pulling the button up and butt down here in Ks. grin

One really has to constentrate to do this at least I do.

thanks
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xx Re: Exercises to go with the stretches.
« Reply #6 on: Dec 6th, 2003, 11:08am »

Now that is all really fascinating. I am glad you have gotten some GOOD help there.
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xx Re: Exercises to go with the stretches.
« Reply #7 on: Dec 6th, 2003, 5:56pm »

lyndac,

I am so sorry that I haven't replied to your post in reply to mine.

I haven't been on line lately...Cluster migraines make computer work an exercise in pain and nausea... And when I logged on just now I saw your kind suggestion.

Thank you, I really am interested in stretches. I have a treadmill but I haven't really known any "gentle" stretches.

Love,

Sandra.
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