Hardly my last word on walking, but the last set of exercises in this series.
6) Heel to floor off a low step. Strengthens hips. Stand on step with both toes of both feet touching edge of step. Lift one foot off step and touch heel forwards to floor. Return to step. 5 times each side. Use support if necessary.
7)Scapular retractions. Improves posture. Strengthens thoracic spine.
Basic: Stand tall and bring shoulder blades together. Hold a few seconds. Relax and repeat 5 times.
More confidence: Hold a theraband and pull while retracting scapula. Hold, relax and repeat 5 times.
It's a breeze: Scapula push-ups. In a plank push-up position, resting on knees or toes, keeping elbows straight drop shoulders so scapula retracts. Repeat 5-10 times.
8) Shoulder circles. Tones and stretch arm and shoulder muscles. Supports posture. Stand with arms at sides. Circle shoulders forward 5 times, then backwards. Touch hands to shoulders and circle elbows forwards and backwards 5 times each. Do full arm circles forwards and backwards 5 times each.
9) Lunges. Stretches and strengthens leg muscles, improves balance, foot placement.
Basic: Stand with feet shoulder width apart. Step forward with one foot and dip back knee. Hold a few seconds and repeat other side. 5 times.
More confidence: Make a bigger step with a deeper lunge.
It's a breeze: Hold arms to sides and add dumbbells.
10) Marching. Strengthens hips, legs, knees, improves balance.
Basic: Sitting tall in a chair put hands on knees and march in place.
More confidence: Standing march in place raising knees purposefully.
It's a breeze: Standing raise knees above hips and touch with opposite hand. Start slow for 1 minute. Increase speed for 1 minute. Take 1 minute to gradually slow down.
6) Heel to floor off a low step. Strengthens hips. Stand on step with both toes of both feet touching edge of step. Lift one foot off step and touch heel forwards to floor. Return to step. 5 times each side. Use support if necessary.
7)Scapular retractions. Improves posture. Strengthens thoracic spine.
Basic: Stand tall and bring shoulder blades together. Hold a few seconds. Relax and repeat 5 times.
More confidence: Hold a theraband and pull while retracting scapula. Hold, relax and repeat 5 times.
It's a breeze: Scapula push-ups. In a plank push-up position, resting on knees or toes, keeping elbows straight drop shoulders so scapula retracts. Repeat 5-10 times.
8) Shoulder circles. Tones and stretch arm and shoulder muscles. Supports posture. Stand with arms at sides. Circle shoulders forward 5 times, then backwards. Touch hands to shoulders and circle elbows forwards and backwards 5 times each. Do full arm circles forwards and backwards 5 times each.
9) Lunges. Stretches and strengthens leg muscles, improves balance, foot placement.
Basic: Stand with feet shoulder width apart. Step forward with one foot and dip back knee. Hold a few seconds and repeat other side. 5 times.
More confidence: Make a bigger step with a deeper lunge.
It's a breeze: Hold arms to sides and add dumbbells.
10) Marching. Strengthens hips, legs, knees, improves balance.
Basic: Sitting tall in a chair put hands on knees and march in place.
More confidence: Standing march in place raising knees purposefully.
It's a breeze: Standing raise knees above hips and touch with opposite hand. Start slow for 1 minute. Increase speed for 1 minute. Take 1 minute to gradually slow down.
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