Back & Neck Exercises
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Yoga For Back Pain
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Lower Body Regimen|
Upper Body Regimen
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Stretching Exercises
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Exercise Tips
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Fall Activities
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Winter Activities
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Snow Shovelling
Lower Body Regimen
Squats
Stand with your feet shoulder-width apart and your toes pointed slightly outward. Bending at the knees and hips, slowly lower yourself as though you were going to sit, but do not go down too far. (If you are unsure how far to lower yourself, try placing a chair behind you and stop just before your buttocks touch the seat.) Raise your arms in front of you for better balance. Keep your back straight; your knees should not extend beyond your toes. Hold, then stand back up.
Knee Extensions
Get down on your hands and knees; then lift one leg until it is straight out behind you. With your leg in this position, bend at the knee and bring your heel back as far as you can. Return slowly to the starting position. Repeat with the other leg. This exercise can be done with or without ankle weights.
Walking Lunges
Start by standing with your feet about 15 to 20 cm (6 to 8 inches) apart. Take a step forward with a long stride, and with your back straight, lower your opposite knee slowly to the floor. Your forward knee should be directly over your toes and bent at a 90 degree angle. Raise up and repeat with the other leg. Continue, alternating legs, until you cross the room.
Hip Abductions
Stand next to a wall with your feet together. Keeping your body straight, raise your leg out toward your side as far as you comfortably can; then slowly return to the starting position. Use the wall to help you keep your balance while your leg is in the air. Repeat with the other leg. This exercise can be done with or without ankle weights.
Hip Extensions
Start by leaning over a table (resting on your forearms or elbows) with your legs straight and close together. Slowly raise one leg behind you and away from the table until it is parallel (or almost parallel) to the ground; then slowly return to the starting position. Repeat with the other leg. This exercise can be done with or without ankle weights.
Calf Raises
Stand facing a wall with your feet together. Place both palms against the wall for balance. Raise up onto your toes (both feet at the same time); then slowly lower your feet down to the floor.
