Have you ever wondered why you still have poor balance even though you feel you have been doing your therapy diligently?
In this video I am going to tell you the missing component and hopefully you will soon be able to stand up and walk again.
Even though you have been doing your therapy diligently, you might have wondered why you still don’t have good sitting balance or you still need support when you’re standing and still has difficulty walking.
That might be because of weak core muscles strength.
Yes, the missing muscular component is your core muscles. We need that to maintain balance when we are sitting unsupported, standing and walking. Without that we will end up falling.
If you don’t have abs does that mean that you have weak core muscles? The answer is no. The core muscles are the muscles that surround our torso. That includes the front and the back muscles and those will be our focus in this video.
The first three exercises will be for your back and the rest will be targeting the front core muscles otherwise known as your abs.
First exercise is pull downs. Bring your arms over your head And as you bring your down, bend your elbows towards your hips. Do this 10 times.
Second exercise is rowing. Bring your arms out in front of you and then pull back. If you pull back try to feel your back muscles squeeze. Imagine that you are trying to squeeze your spine with your back muscles.
Third exercise is horizontal shoulder abduction. With your palms facing up in arms straight in front of you, bring them to your sides in the back to the middle 10 times.
Fourth exercise is modified crunches. Bring your hands behind your head. Make sure that you can barely see your elbows. If you bring your elbows closer you will just strain your neck. As you get up, try to bring your chin towards a specific point up on the ceiling. You don’t have to get all the way up except just 1-2 inches of the bed. If you have difficulty doing this, don’t worry, just do your best to try to get up and feel your core muscles contracting.
Fifth exercise is knees to chest. Bring your knees together and then try to bring them towards your chest 10 times.
The sixth exercise is straight leg raising. Keep your legs straight as possible and lift your heels off the bed about 2 inches. If you can do higher, that is also fine.
The seventh exercise is scissors. Take your legs up off from the bed. Keeping your legs as straight as possible, open and close your legs 10 times.
The eighth exercise is flutter kicks. Keeping your leg straight, off the bed, kick your legs alternately like you are wading water. Do this 10 times.
The last exercise is airbike. Keep your legs up in the air and imagine pedaling a bike for 10 counts.
So those are the exercises that will strengthen your core muscles. Hopefully you will be able to sit up unsupported, stand up and start walking. This exercises does not mean that you will get a sixpack. This will only help prove the strength of your core muscles.
#coremuscles #absworkout #bedexercises
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Disclaimer:
This video should not replace the necessity of visiting your doctor or getting your occupational therapy session done. Please consult your primary care physician before doing any of this. The video is for educational purposes only.
By performing any fitness exercises, you are performing them at your own risk. Skills and wellness will not be responsible or liable for any injury or harm you sustain as a result of our fitness program.
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