Chapter 4: sample exercises.Chapter Summary * Build up to all exercises and activities gradually, especially if you have been inactive in·ac·tive adj. 1. Not active or tending to be active. 2. a. Not functioning or operating; out of use: inactive machinery. b. for a long time. * Once you have built up to a regular schedule, include endurance Endurance See also Longevity. Atalanta feminine name denotes power of endurance. [Gk. Myth.: Jobes, 148] Boston marathon famous 26-mile race held annually for long-distance runners. [Am. Pop. Culture: Misc. , strength, balance, and stretching exercises. * If you have to stop exercising for more than a few weeks, start at half the effort when you resume, then build back up to where you were. * When bending forward, always keep back and shoulders straight to ensure that you are bending from the hips, not the waist. * If you have had a hip replacement, check with your surgeon before doing lower body exercises. Endurance * To build stamina Stamina Staying power, endurance. Mentioned in: Tai Chi , you can do specific exercises, like walking or jogging jogging Aerobic exercise involving running at an easy pace. Jogging (1967) by Bill Bowerman and W.E. Harris boosted jogging's popularity for fitness, weight loss, and stress relief. , or any activity that raises your heart rate and breathing for extended periods of time. * Do at least 30 minutes of endurance activities on most or all days of the week. * If you prefer, divide your 30 minutes into shorter sessions of no less than 10 minutes each. * The more vigorous the exercise, the greater the benefits. * Warm up and cool down with a light activity, such as easy walking. * Activities shouldn't should·n't Contraction of should not. shouldn't should not shouldn't should make you breathe breathe To inhale and exhale during respiration; to respire so hard you can't talk. They shouldn't cause dizziness dizziness: see vertigo. or chest pain. * When you are ready to progress, first increase the amount of time, then the difficulty, of your activity. * Stretch after endurance exercises. Strength * Do strength exercises for all your major muscle groups at least twice a week, but not for the same muscle group on any 2 days in a row. * Gradually increasing the amount of weight you use is the most important part of strength exercise. * Start with a low amount of weight (or no weight) and increase it gradually. * When you are ready to progress, first increase the number of times you do the exercise, then increase the weight at a later session. * Do an exercise 8 to 15 times; rest a minute and repeat it 8 to 15 more times. * Take 3 seconds to lift and 3 seconds to lower weights. Never jerk weights into position. * If you can't lift a weight more than 8 times, it's it's 1. Contraction of it is. 2. Contraction of it has. See Usage Note at its. it's it is or it has it's be ~have too heavy; if you can lift it more than 15 times, it's too light. * Don't don't 1. Contraction of do not. 2. Nonstandard Contraction of does not. n. A statement of what should not be done: a list of the dos and don'ts. hold your breath while straining. * These exercises may make you sore sore (sor) 1. popularly, almost any lesion of the skin or mucous membranes. 2. painful. bed sore decubitus ulcer. at first, but they should never cause pain. * Stretch after strength exercises. Balance * Add the following modifications to your regularly scheduled lower-body strength exercises: As you progress, hold onto the table or chair with one hand, then one finger, then no hands. If you are steady on your feet, progress to no hands and eyes closed. Ask someone to watch you the first few times, in case you lose your balance. * Don't do extra strength exercises to add these balance modifications. Simply add the modifications to your regularly scheduled strength exercises. * Another way to improve your balance is through "anytime, anywhere" balance exercises. One example: Balance on one foot, then the other, while waiting for the bus. Do as often as desired. Stretching * Stretching exercises may help keep you limber. * Stretching exercises alone will not improve endurance or strength. * Do stretching exercises after endurance and strength exercises, when your muscles are warm. * If stretching exercises are the only kind of exercise you are able to do, do them at least 3 times a week, up to every day. Always warm up your muscles first. * Do each exercise 3 to 5 times at each session. * Hold the stretched position for 10 to 30 seconds. * Total session should last 15 to 30 minutes. * Move slowly into position; never jerk into position. * Stretching may cause mild discomfort Discomfort may refer to pain, an unpleasant sensation, or to suffering, an unpleasant feeling or emotion. , but should not cause pain. ********** Many different physical activities can improve your health and independence. Whether you choose to do the exercises shown in this chapter or other activities that accomplish the same goals, gradually work your way up to include endurance, strength, balance, and stretching exercises. Here are some points to keep in mind as you begin increasing your activity: * If you stop exercising for several weeks and then return, start out at about half the effort you were putting into it when you stopped, then gradually build back up. Some of the effects of endurance and muscle-building exercises deteriorate de·te·ri·o·rate v. 1. To grow worse in function or condition. 2. To weaken or disintegrate. within 2 weeks if these activities are cut back substantially, and benefits may disappear altogether if they aren't aren't Contraction of are not. See Usage Note at ain't. aren't are not aren't be done for 2 to 8 months. * When an exercise calls for you to bend forward, bend from the hips, not the waist. If you keep your entire back and shoulders straight as you bend forward, that will help ensure that you are bending the right way, from the hips. If you find your back or shoulders humping Humping could refer to:
A fracture is a complete or incomplete break in a bone resulting from the application of excessive force. Description in some people with osteoporosis osteoporosis (ŏs'tēō'pərō`sĭs), disorder in which the normal replenishment of old bone tissue is severely disrupted, resulting in weakened bones and increased risk of fracture; osteopenia . * It's possible to combine exercises. For example, regular stair-climbing sessions improve endurance and strengthen leg muscles at the same time. How to Improve Your Endurance Endurance exercises are any activity--walking, jogging, swimming, raking--that increases your heart rate and breathing for an extended period of time. How Much, How Often * Build up your endurance gradually, starting out with as little as 5 minutes of endurance activities at a time, if you need to. * Starting out at a lower level of effort and working your way up gradually is especially important if you have been inactive for a long time. It may take months to go from a very long-standing long-stand·ing adj. Of long duration or existence: a long-standing friendship. long-standing Adjective existing for a long time sedentary lifestyle
Sedentary lifestyle is a type of lifestyle most commonly found in modern (particularly Western) cultures. It is characterized by sitting or remaining inactive for most of the day (for example, in an office. to doing some of the activities suggested in this section. * Your goal is to work your way up, eventually, to a moderate-to-vigorous level that increases your breathing and heart rate. It should feel somewhat hard to you (level 13 on the Borg scale Borg scale Chest medicine A system for scoring the perception of dyspnea, consisting of a linear scale ranking the degree of difficulty in breathing, ranging from none–0 to maximum–10 ). * Once you reach your goal, you can divide your exercise into sessions of no less than 10 minutes at a time, if you want to, as long as they add up to a total of a minimum of 30 minutes at the end of the day. Doing less than 10 minutes at a time won't won't Contraction of will not. won't will not won't will give you the desired cardiovascular cardiovascular /car·dio·vas·cu·lar/ (-vas´ku-ler) pertaining to the heart and blood vessels. car·di·o·vas·cu·lar adj. Abbr. and respiratory system respiratory system: see respiration. respiratory system Organ system involved in respiration. In humans, the diaphragm and, to a lesser extent, the muscles between the ribs generate a pumping action, moving air in and out of the lungs through a benefits. (The exception to this guideline guideline Medtalk A series of recommendations by a body of experts in a particular discipline. See Cancer screening guidelines, Cardiac profile guidelines, Gatekeeper guidelines, Harvard guidelines, Transfusion guidelines. is when you are just beginning to do endurance activities.) * Your goal is to build up to a minimum of 30 minutes of endurance exercise on most or all days of the week. More often is better, and every day is best. Safety * Endurance activities should not make you breathe so hard that you can't talk. They should not cause dizziness or chest pain. * Do a little light activity before and after your endurance exercise session, to warm up and cool down (example: easy walking). * Stretch after your endurance activities, when your muscles are warm. * As you get older, your body may become less likely to trigger the urge to drink when you need water. In other words Adv. 1. in other words - otherwise stated; "in other words, we are broke" put differently , you may need water, but you won't feel thirsty thirst·y adj. thirst·i·er, thirst·i·est 1. Desiring to drink. 2. Arid; parched: thirsty fields. 3. Craving something: thirsty for news. . Be sure to drink liquids when you are doing any activity that makes you lose fluid through sweat. The rule of thumb is that, by the time you notice you are thirsty, you are already somewhat dehydrated de·hy·drate v. de·hy·drat·ed, de·hy·drat·ing, de·hy·drates v.tr. 1. To remove water from; make anhydrous. 2. To preserve by removing water from (vegetables, for example). (low on fluid). This guideline is important year-round, but is especially important in hot weather, when dehydration dehydration Method of food preservation in which moisture (primarily water) is removed. Dehydration inhibits the growth of microorganisms and often reduces the bulk of food. is more likely. If your doctor has asked you to limit your fluids, be sure to check with him or her before increasing the amount of fluid you drink while exercising. Congestive heart failure congestive heart failure, inability of the heart to expel sufficient blood to keep pace with the metabolic demands of the body. In the healthy individual the heart can tolerate large increases of workload for a considerable length of time. and kidney disease Kidney Disease Definition Kidney disease is a general term for any damage that reduces the functioning of the kidney. Kidney disease is also called renal disease. are examples of chronic diseases that often require fluid restriction restriction - A bug or design error that limits a program's capabilities, and which is sufficiently egregious that nobody can quite work up enough nerve to describe it as a feature. . * Older adults can be affected by heat and cold more than other adults. In extreme cases, exposure to too much heat can cause heat stroke, and exposure to very cold temperatures can lead to hypothermia hypothermia Abnormally low body temperature, with slowing of physiological activity. It is artificially induced (usually with ice baths) for certain surgical procedures and cancer treatments. (a dangerous drop in body temperature). If you are exercising outdoors, dress in layers so you can add or remove clothes as needed as needed prn. See prn order. . * Use safety equipment to prevent injuries. For example, wear a helmet for bicycling bicycling Sports medicine Main injuries Pain, numbness and injuries, primarily of the knee, but also wrists, buttocks, pelvis, carpal tunnel and ulnar nerve, skin breakdown of the buttocks due to overtraining, pelvic nerve compression, transient sexual dysfunction , and wear protective equipment for activities like skiing skiing, sport of sliding over snow on skis—long, narrow, flexible runners. Water skiing is a warm-weather sport in which a motor-propelled craft tows a skier through the water. and skating skating: see ice skating; ice dancing; roller skating. skating Sport in which bladelike runners or sets of wheels attached to shoes are used for gliding on ice or on surfaces other than ice. . If you walk or jog, wear stable shoes made for that purpose. Progressing When you are ready to progress, build up the amount of time you spend doing endurance activities first; then build up the difficulty of your activities later. Example: First, gradually increase your time to 30 minutes over several days to weeks (or even months, depending on your condition) by walking longer distances, then start walking up steeper hills or walking more briskly brisk adj. brisk·er, brisk·est 1. Marked by speed, liveliness, and vigor; energetic: had a brisk walk in the park. 2. . Examples of Endurance Activities Examples of activities that are moderate for the average older adult are listed below. Moderate: * Swimming * Bicycling * Cycling on a stationary bicycle stationary bicycle n. See exercise bicycle. * Gardening (mowing mow 1 n. 1. The place in a barn where hay, grain, or other feed is stored. 2. A stack of hay or other feed stored in a barn. , raking raking of an elephant—see back raking. ) * Walking briskly on a level surface * Mopping or scrubbing See data scrubbing, memory scrubbing and audio scrubbing. floor * Golf, without a cart * Tennis (doubles) * Volleyball volleyball, outdoor or indoor ball and net game played on a level court. An upright net, 3 ft (or 1 m) high, the top of which stands 8 ft (2.43 m) from the ground for men, 7 ft 4 1/8 in (2. * Rowing * Dancing The following are examples of vigorous activities. Vigorous: * Climbing stairs or hills * Shoveling snow * Brisk Brisk as a proper name may refer to:
* Tennis (singles) * Swimming laps * Cross-country skiing cross-country skiing Skiing in open country over rolling, hilly terrain. It originated in Scandinavia as a means of travel as well as recreation. The skies used are longer, narrower, and lighter than those used in Alpine skiing, and bindings allow more heel movement. * Downhill skiing * Hiking hiking Walking, often among hills or mountains, as recreational sport. It represents an activity in its own right and also figures in backpacking, camping, hunting, mountaineering, and orienteering. * Jogging Tips on How to Gauge Your Effort Here are some informal guidelines guidelines, n.pl a set of standards, criteria, or specifications to be used or followed in the performance of certain tasks. you can use to estimate how much effort you are putting into your endurance activities. * Talking doesn't does·n't Contraction of does not. take much effort during moderate activity. During vigorous activity, talking is difficult. * If you tend to perspire per·spire v. To excrete perspiration through the pores of the skin. , you probably won't sweat during light activity (except on hot days). You will sweat during vigorous or sustained moderate activity. * Your muscles may get a rubbery feeling after vigorous activity, but not after moderate activity. * One doctor who specializes in exercise for older adults tells her patients this about how hard they should work during endurance activities: "If you can't talk while you're you're Contraction of you are. you're you are you're be exercising, it's too difficult. If you can sing a song from an opera, it's too easy!" How to Improve Your Strength Even very small changes in muscle size can make a big difference in strength, especially in people who already have lost a lot of muscle. An increase in muscle that's not even visible to the eye can be all it takes to improve your ability to do things like get up from a chair or climb stairs. Your muscles are active even when you are sleeping. Their cells are still doing the routine activities they need to do to stay alive. This work is called metabolism metabolism, sum of all biochemical processes involved in life. Two subcategories of metabolism are anabolism, the building up of complex organic molecules from simpler precursors, and catabolism, the breakdown of complex substances into simpler molecules, often , and it uses up calories. That can help keep your weight in check, even when you are asleep! About Strength Exercises To do most of the following strength exercises, you need to lift or push weights, and gradually you need to increase the amount of weight you use. You can use the hand and ankle weights sold in sporting-goods stores, or you can use things like emptied milk jugs filled with sand or water, or socks filled with beans See JavaBeans. and tied shut at the ends. There are many alternatives to the exercises shown here. For example, you can buy a resistance band (it looks like a giant rubber band, and stretching it helps build muscle) at a sporting-goods store to do other types of strength exercises. Or you can use the special strength-training equipment at a fitness center. How Much, How Often * Do strength exercises for all of your major muscle groups at least twice a week. Don't do strength exercises of the same muscle group on any 2 days in a row. * Depending on your condition, you might need to start out using as little as 1 or 2 pounds of weight, or no weight at all. The tissues that bind the structures of your body together need to adapt to strength exercises. * Use a minimum of weight the first week, then gradually add weight. Starting out with weights that are too heavy can cause injuries. * Gradually add a challenging amount of weight in order to benefit from strength exercises. If you don't challenge your muscles, you won't benefit from strength exercises. (The "Progressing" section on page 34 will tell you how.) * When doing a strength exercise, do 8 to 15 repetitions in a row. Wait a minute, then do another set of 8 to 15 repetitions in a row of the same exercise. (Tip: While you are waiting, you might want to stretch the muscle you just worked or do a different strength exercise that uses a different set of muscles). * Take 3 seconds to lift or push a weight into place; hold the position for 1 second, and take another 3 seconds to lower the weight. Don't let the weight drop; lowering it slowly is very important. * It should feel somewhere between hard and very hard (15 to 17 on the Borg scale) for you to lift or push the weight. It should not feel very, very hard. If you can't lift or push a weight 8 times in a row, it's too heavy for you. Reduce the amount of weight. If you can lift a weight more than 15 times in a row, it's too light for you. Increase the amount of weight. * Stretch after strength exercises, when your muscles are warmed up. If you stretch before strength exercises, be sure to warm up your muscles first (through light walking and arm pumping, for example). Safety * Don't hold your breath during strength exercises. Breathe normally. Holding your breath while straining can cause changes in blood pressure. This is especially true for people with cardiovascular disease Cardiovascular disease Disease that affects the heart and blood vessels. Mentioned in: Lipoproteins Test cardiovascular disease . * If you have had a hip repair or replacement, check with your surgeon before doing lower-body exercises. * If you have had a hip replacement, don't cross your legs, and don't bend your hips farther than a 90-degree angle. * Avoid jerking jerk 1 v. jerked, jerk·ing, jerks v.tr. 1. To give a sudden quick thrust, push, pull, or twist to. 2. To throw or toss with a quick abrupt motion. 3. or thrusting weights into position. That can cause injuries. Use smooth, steady movements. * Avoid "locking" the joints in your arms and legs in a tightly straightened position. (A tip on how to straighten your knees: Tighten your thigh thigh (thi) femur; the portion of the leg above the knee. thigh n. The part of the leg between the hip and the knee. Also called femur. muscles. This will lift your kneecaps and protect them.) * Breathe out as you lift or push, and breathe in Verb 1. breathe in - draw in (air); "Inhale deeply"; "inhale the fresh mountain air"; "The patient has trouble inspiring"; "The lung cancer patient cannot inspire air very well" inhale, inspire as you relax. For example, if you are doing leg lifts, breathe out as you lift your leg, and breathe in as you lower it. This may not feel natural at first, and you probably will have to think about it as you are doing it for awhile a·while adv. For a short time. Usage Note: Awhile, an adverb, is never preceded by a preposition such as for, but the two-word form a while may be preceded by a preposition. . * Muscle soreness sore adj. sor·er, sor·est 1. Painful to the touch; tender. 2. Feeling physical pain; hurting: sore all over. 3. lasting up to a few days and slight fatigue fatigue, in engineering fatigue, in engineering, microscopic cracking of materials, especially metals, after repeated applications of stress. Fissures may be formed within pieces of metal during their manufacture when, while cooling from the molten state, are normal after muscle-building exercises, but exhaustion Exhaustion Situation in which a majority of participants trading in the same asset are either long or short, leaving few investors to take the other side of the transaction when participants wish to close their positions. , sore joints, and unpleasant muscle pulling aren't. The latter symptoms mean you are overdoing it. * None of the exercises you do should cause pain. The range within which you move your arms and legs should never hurt. Progressing * Gradually increasing the amount of weight you use is crucial for building strength. * When you are able to lift a weight between 8 to 15 times, you can increase the amount of weight you use at your next session. * Here is an example of how to progress gradually: Start out with a weight that you can lift only 8 times. Keep using that weight until you become strong enough to lift it 12 to 15 times. Add more weight so that, again, you can lift it only 8 times. Use this weight until you can lift it 12 to 15 times, then add more weight. Keep repeating. Examples of Strength Exercises Arm Raise Strengthens shoulder muscles. 1. Sit in armless chair with your back supported by back of chair. 2. Keep feet flat on floor even with your shoulders. 3. Hold hand weights straight down at your sides, with palms facing inward in·ward adj. 1. Located inside; inner. 2. Directed or moving toward the interior: an inward flow. 3. . 4. Raise both arms to side, shoulder height. 5. Hold the position for 1 second. 6. Slowly lower arms to sides. Pause. 7. Repeat 8 to 15 times. 8. Rest; then do another set of 8 to 15 repetitions. [ILLUSTRATION OMITTED] Chair Stand Strengthens muscles in abdomen abdomen, in humans and other vertebrates, portion of the trunk between the diaphragm and lower pelvis. In humans the wall of the abdomen is a muscular structure covered by fascia, fat, and skin. and thighs. Your goal is to do this exercise without using your hands as you become stronger. 1. Place pillows on the back of chair. 2. Sit toward front of chair, knees bent, feet flat on floor. 3. Lean back Verb 1. lean back - move the upper body backwards and down recline lean, tilt, angle, slant, tip - to incline or bend from a vertical position; "She leaned over the banister" fall back - fall backwards and down on pillows in half-reclining position. Keep your back and shoulders straight throughout exercise. 4. Raise upper body forward until sitting upright upright said of limb joints and bones, especially in the horse. Indicates a lack of angulation in the joint, e.g. upright hock, or slope in a bone, e.g. upright pastern. In horses, often associated with a bumpy ride and a tendency to joint injury and lameness. , using hands as little as possible (or not at all, if you can). Your back should no longer lean against pillows. 5. Slowly stand up, using hands as little as possible. 6. Slowly sit back down. Pause. 7. Repeat 8 to 15 times. 8. Rest; then do another set of 8 to 15 repetitions. [ILLUSTRATION OMITTED] Biceps Curl The biceps curl is any of a number of weight training exercises which target the biceps brachii muscle in order to develop one or more of the following attributes:
Strengthens upper-arm muscles. 1. Sit in armless chair with your back supported by back of chair. 2. Keep feet flat on floor even with your shoulders. 3. Hold hand weights straight down at your sides, with palms facing inward. 4. Slowly bend one elbow Elbow ignorant, blundering constable. [Br. Lit.: Measure for Measure] See : Stupidity , lifting weight toward chest. (Rotate palm to face shoulder while lifting weight.) 5. Hold position for 1 second. 6. Slowly lower arm to starting position. Pause. 7. Repeat with other arm. 8. Alternate alternate /al·ter·nate/ (awl´ter-nit) 1. following in turns. 2. pertaining to every other one in a series. 3. occurring in place of another; acting as a substitute. arms until you have done 8 to 15 repetitions with each arm. 9. Rest; then do another set of 8 to 15 alternating alternating /al·ter·nat·ing/ (-nat?ing) 1. occurring in regular succession. 2. alternately direct and reversed. repetitions. [ILLUSTRATION OMITTED] Plantar plantar /plan·tar/ (plan´tar) pertaining to the sole of the foot. plan·tar adj. Of, relating to, or occurring on the sole. Flexion flexion /flex·ion/ (flek´shun) the act of bending or the condition of being bent. flex·ion n. 1. The act of bending a joint or limb in the body by the action of flexors. 2. Strengthens ankle and calf muscles The calf or gastrosoleus is a pair of muscles—the gastrocnemius and soleus—at the back of the lower human leg. The gastrosoleus complex is connected to the foot through the Achilles tendon, and contract to induce plantar flexion and stabilization of the . Use ankle weights, if you are ready. 1. Stand straight, feet flat on floor, holding onto a table or chair for balance. 2. Slowly stand on tiptoe, as high as possible. 3. Hold position for 1 second. 4. Slowly lower heels all the way back down. Pause. 5. Do the exercise 8 to 15 times. 6. Rest; then do another set of 8 to 15 repetitions. Variation: As you become stronger, do the exercise standing on one leg only, alternating legs for a total of 8 to 15 times on each leg. Rest; then do another set of 8 to 15 alternating repetitions. [ILLUSTRATION OMITTED] Triceps triceps, any muscle having three heads, or points of attachment, but especially the triceps brachii at the back of the upper arm. One head originates on the shoulder blade and two on the upper-arm bone, or humerus. Extension (If your shoulders aren't flexible enough to do this exercise, see alternative "Dip" exercise.) Strengthens muscles in back of upper arm. Keep supporting your arm with your hand throughout the exercise. 1. Sit in chair with your back supported by back of chair. 2. Keep feet flat on floor even with shoulders. 3. Hold a weight in one hand. Raise that arm straight toward ceiling, palm facing in. 4. Support this arm, below elbow, with other hand. 5. Slowly bend raised arm at elbow, bringing hand weight toward same shoulder. 6. Slowly straighten arm toward ceiling. 7. Hold position for 1 second. 8. Slowly bend arm toward shoulder again. Pause. 9. Repeat the bending and straightening until you have done the exercise 8 to 15 times. 10. Repeat 8 to 15 times with your other arm. 11. Rest; then do another set of 8 to 15 alternating repetitions. [ILLUSTRATION OMITTED] Alternative "Dip" Exercise For Back of Upper Arm This pushing motion will strengthen your arm muscles even if you aren't yet able to lift yourself up off of the chair. Don't use your legs or feet for assistance, or use them as little as possible. 1. Sit in chair with armrests. 2. Lean slightly forward, keep your back and shoulders straight. 3. Grasp arms of chair. Your hands should be level with trunk A communications channel between two points. It generally refers to a high-bandwidth, fiber-optic line between telephone switching centers (central offices). Telephone "trunks" handle thousands of simultaneous voice and data signals, whereas telephone "lines" are the wires from the of body or slightly farther forward. 4. Tuck feet slightly under chair, heels off the ground, weight on toes and balls of feet. 5. Slowly push body off of chair using arms, not legs. 6. Slowly lower back down to starting position. Pause. 7. Repeat 8 to 15 times. 8. Rest; then do another set of 8 to 15 repetitions. [ILLUSTRATION OMITTED] Knee Flexion Strengthens muscles in back of thigh. Use ankle weights, if you are ready. 1. Stand straight holding onto a table or chair for balance. 2. Slowly bend knee as far as possible. Don't move your upper leg at all; bend your knee only. 3. Hold position for 1 second. 4. Slowly lower foot all the way back down. Pause. 5. Repeat with other leg. 6. Alternate legs until you have done 8 to 15 repetitions with each leg. 7. Rest; then do another set of 8 to 15 alternating repetitions. [ILLUSTRATION OMITTED] Hip Flexion Strengthens thigh and hip muscles. Use ankle weights, if you are ready. 1. Stand straight to the side or behind a chair or table, holding on for balance. 2. Slowly bend one knee toward chest, without bending waist or hips. 3. Hold position for 1 second. 4. Slowly lower leg all the way down. Pause. 5. Repeat with other leg. 6. Alternate legs until you have done 8 to 15 repetitions with each leg. 7. Rest; then do another set of 8 to 15 alternating repetitions. [ILLUSTRATION OMITTED] Shoulder Flexion Strengthens shoulder muscles. 1. Sit in armless chair with your back supported by back of chair. 2. Keep feet flat on floor even with your shoulders. 3. Hold hand weights straight down at your sides, with palms facing inward. 4. Raise both arms in front of you (keep them straight and rotate so palms face upward) to shoulder height. 5. Hold position for 1 second. 6. Slowly lower arms to sides. Pause. 7. Repeat 8 to 15 times. 8. Rest; then do another set of 8 to 15 repetitions. [ILLUSTRATION OMITTED] Knee Extension Strengthens muscles in front of thigh and shin. Use ankle weights, if you are ready. 1. Sit in chair. Only the balls of your feet and your toes should rest on the floor. Put rolled towel under knees, if needed, to lift your feet. Rest your hands on your thighs or on the sides of the chair. 2. Slowly extend one leg in front of you as straight as possible. 3. Flex A development system for Flash-based applications from Adobe. Introduced in 2004 as a J2EE application, Flex compiles ActionScript code and XML-based user interface descriptions (MXML) into binary Flash files (SWF files). foot to point toes toward head. 4. Hold position for 1 to 2 seconds. 5. Slowly lower leg back down. Pause. 6. Repeat with other leg. 7. Alternate legs until you have done 8 to 15 repetitions with each leg. 8. Rest; then do another set of 8 to 15 alternating repetitions. [ILLUSTRATION OMITTED] Hip Extension Strengthens buttock but·tock n. 1. Either of the two rounded prominences on the human torso that are posterior to the hips and formed by the gluteal muscles and underlying structures. 2. buttocks The rear pelvic area of the human body. and lower-back muscles. Use ankle weights, if you are ready. 1. Stand 12 to 18 inches from a table or chair, feet slightly apart. 2. Bend forward at hips at about 45-degree angle; hold onto a table or chair for balance. 3. Slowly lift one leg straight backwards without bending your knee, pointing your toes, or bending your upper body any farther forward. 4. Hold position for 1 second. 5. Slowly lower leg. Pause. 6. Repeat with other leg. 7. Alternate legs until you have done 8 to 15 repetitions with each leg. 8. Rest; then do another set of 8 to 15 alternating repetitions. [ILLUSTRATION OMITTED] Side Leg Raise Strengthens muscles at sides of hips and thighs. Use ankle weights, if you are ready. 1. Stand straight, directly behind table or chair, feet slightly apart. 2. Hold onto a table or chair for balance. 3. Slowly lift one leg 6-12 inches out to side. Keep your back and both legs straight. Don't point your toes outward; keep them facing forward. 4. Hold position for 1 second. 5. Slowly lower leg. Pause. 6. Repeat with other leg. 7. Alternate legs until you have done 8 to 15 repetitions with each leg. 8. Rest; then do another set of 8 to 15 alternating repetitions. [ILLUSTRATION OMITTED] How Muscles Work What makes your muscles look bigger when you flex them--when you "make a muscle" with your biceps biceps (bī`sĕps), any muscle having two heads, or fixed ends of attachment, notably the biceps brachii at the front of the upper arm and the biceps femoris in the thigh. , for example? Muscle cells contain long strands of protein lying next to each other. When you want your muscles to move, your brain signals your nerves to stimulate them. A chemical reaction in your muscles follows, causing the long strands of protein to slide toward and over each other, shortening the length of your muscle cells. When you "make a muscle" and you see your muscle bunch up Verb 1. bunch up - form into a bunch; "The frightened children bunched together in the corner of the classroom" bunch, bunch together cluster, constellate, flock, clump - come together as in a cluster or flock; "The poets constellate in this town every and bulge Bulge A slang term used to describe a rapid advance in prices within the commodities market. Notes: A bulge is similar to a rally on equity exchanges. See also: At The Market, Bear, Break, Bull, Buoyant, Congestion, Rally Bulge , you are actually watching it shorten (audio, compression) Shorten - A form of lossless audio compression. as the protein strands slide over each other. When you do challenging muscle-building exercises on a regular basis, the bundles of protein strands inside your muscle cells grow bigger. Practice Sitting Straight Sit or stand with your shoulders back, but not pinched pinch v. pinched, pinch·ing, pinch·es v.tr. 1. To squeeze between the thumb and a finger, the jaws of a tool, or other edges. 2. , and hold this position while you take slow, deep breaths. You can do this anytime. Sarcopenia sarcopenia /sar·co·pe·nia/ (sahr?ko-pe´ne-ah) age-related reduction in skeletal muscle mass in the elderly. : A Word You Are Likely to Hear More About We know that muscle-building exercises can improve strength in most older adults, but many questions remain about muscle loss and aging. Researchers want to know, for example, if factors other than a sedentary lifestyle contribute to muscle loss. Does age itself cause changes in the muscles of older people? Is muscle loss related to changes in hormones Hormones Chemicals produced by glands in the body that circulate in the blood and control the actions of cells and organs. Estrogens are hormones that affect breast cancer growth. Mentioned in: Breast Cancer, Hypoparathyroidism or nutrition? The answers to these questions may lead to ways of helping us keep our strength as we age. In this book, we use the word "frailty frailty Vox populi A state of delicacy or weakness which, which encompasses age-related fragility, in particular osteoporosis. See FICSIT, Osteoporosis. " to describe the loss of muscle and strength often seen in older people, because it's a word that most people are familiar with. However, a better word to use is "sarcopenia" (pronounced sar-ko-PEEN-ya). It means not only the loss of muscle and strength but also the decreased quality of muscle tissue often seen in older adults. You are likely to hear more about sarcopenia in the future since it's a very active area of research. Fact Although they might not notice it as it happens, most people lose 20 to 40 percent of their muscle tissue as they get older. Strength exercise can at least partly restore muscle and strength. How to Improve Your Balance Each year, U.S. hospitals have 300,000 admissions for broken hips, and falling is often the cause of those fractures. Balance exercises can help you stay independent by helping you avoid the disability--often permanent--that may result from falling. As you will see, there is a lot of overlap o·ver·lap n. 1. A part or portion of a structure that extends or projects over another. 2. The suturing of one layer of tissue above or under another layer to provide additional strength, often used in dental surgery. v. between strength and balance exercises; very often, one exercise serves both purposes. About Strength/ Balance Exercises Any of the lower-body exercises for strength shown in the previous strength section also are balance exercises. They include plantar flexion, hip flexion, hip extension, knee flexion, and side leg raise. Just do your regularly scheduled strength exercises, and they will improve your balance at the same time. Also do the knee-extension exercise, which helps you keep your balance by increasing muscle strength in your upper thighs. Safety * Don't do more than your regularly scheduled strength-exercise sessions to incorporate these balance modifications. * Remember that doing strength exercises too often can do more harm than good. * Simply do your strength exercises, and incorporate these balance techniques as you progress. Progressing These exercises can improve your balance even more if you add the following modifications: Note that these exercises instruct in·struct v. in·struct·ed, in·struct·ing, in·structs v.tr. 1. To provide with knowledge, especially in a methodical way. See Synonyms at teach. 2. To give orders to; direct. v. you to hold onto a table or chair for balance. Hold onto the table with only one hand. As you progress, try holding on with only one fingertip fin·ger·tip n. The extreme end or tip of a finger. . Next, try these exercises without holding on at all. If you are very steady on your feet, move on to doing the exercises using no hands, with your eyes closed. Have someone stand close by if you are unsteady. Examples of Strength/ Balance Exercises Plantar Flexion Plantar flexion is already included in your strength exercises. When doing your strength exercises, add these modifications to plantar flexion as you progress: Hold table with one hand, then one fingertip, then no hands; then do exercise with eyes closed, if steady. 1. Stand straight; hold onto a table or chair for balance. 2. Slowly stand on tip toe, as high as possible. 3. Hold position for 1 second. 4. Slowly lower heels all the way back down. Pause. 5. Repeat 8 to 15 times. 6. Rest; then do another set of 8 to 15 repetitions. 7. Add modifications as you progress. [ILLUSTRATION OMITTED] Knee Flexion Do knee flexion as part of your regularly scheduled strength exercises, and add these modifications as you progress: Hold table with one hand, then one fingertip, then no hands; then do exercise with eyes closed, if steady. 1. Stand straight; hold onto a table or chair for balance. 2. Slowly bend knee as far as possible, so foot lifts up behind you. 3. Hold position for 1 second. 4. Slowly lower foot all the way back down. Pause. 5. Repeat with other leg. 6. Alternate legs until you have done 8 to 15 repetitions with each leg. 7. Rest; then do another set of 8 to 15 alternating repetitions. 8. Add modifications as you progress. [ILLUSTRATION OMITTED] Hip Flexion Do hip flexion as part of your regularly scheduled strength exercises, and add these modifications as you progress: Hold table with one hand, then one fingertip, then no hands; then do exercise with eyes closed, if steady. 1. Stand straight; hold onto a table or chair for balance. 2. Slowly bend one knee toward chest, without bending waist or hips. 3. Hold position for 1 second. 4. Slowly lower leg all the way down. Pause. 5. Repeat with other leg. 6. Alternate legs until you have done 8 to 15 repetitions with each leg. 7. Rest; then do another set of 8 to 15 alternating repetitions. 8. Add modifications as you progress. [ILLUSTRATION OMITTED] Hip Extension Do hip extension as part of your regularly scheduled strength exercises, and add these modifications as you progress: Hold table with one hand, then one fingertip, then no hands; then do exercise with eyes closed, if steady. 1. Stand 12 to 18 inches from a table or chair, feet slightly apart. 2. Bend forward at hips at about 45-degree angle; hold onto a table or chair for balance. 3. Slowly lift one leg straight backwards without bending your knee, pointing your toes, or bending your upper body any farther forward. 4. Hold position for 1 second. 5. Slowly lower leg. Pause. 6. Repeat with other leg. 7. Alternate legs until you have done 8 to 15 repetitions with each leg. 8. Rest; then do another set of 8 to 15 alternating repetitions. 9. Add modifications as you progress. [ILLUSTRATION OMITTED] Side Leg Raise Do leg raise as part of your regularly scheduled strength exercises, and add these modifications as you progress: Hold table with one hand, then one fingertip, then no hands; then do exercise with eyes closed, if steady. 1. Stand straight, directly behind table or chair, feet slightly apart. 2. Hold onto table or chair for balance. 3. Slowly lift one leg to side 6-12 inches out to side. Keep your back and both legs straight. Don't point your toes outward; keep them facing forward. 4. Hold position for 1 second. 5. Slowly lower leg all the way down. Pause. 6. Repeat with other leg. 7. Alternate legs until you have done 8 to 15 repetitions with each leg. 8. Rest; then do another set of 8 to 15 alternating repetitions. 9. Add modifications as you progress. [ILLUSTRATION OMITTED] "Anytime, Anywhere" Balance Exercises These types of exercises also improve your balance. You can do them almost anytime, anywhere, and as often as you like, as long as you have something sturdy sturdy neurological disease in sheep caused by the pressure of a Taenia multiceps metacestode. Called also gid. nearby to hold onto if you become unsteady. Examples: * Walk heel-to-toe. Position your heel heel (hel) calx; the hindmost part of the foot. cracked heels pitted keratolysis. heel n. 1. just in front of the toes of the opposite foot each time you take a step. Your heel and toes should touch or almost touch. (See illustration.) * Stand on one foot (for example, while waiting in line at the grocery store or at the bus stop). Alternate feet. * Stand up and sit down without using your hands. [ILLUSTRATION OMITTED] How to Improve Your Flexibility Stretching exercises give you more freedom of movement to do the things you need to do and the things you like to do. Stretching exercises alone can improve your flexibility, but they will not improve your endurance or strength. How Much, How Often * Stretch after you do your regularly scheduled strength and endurance exercises. * If you can't do endurance or strength exercises for some reason, and stretching exercises are the only kind you are able to do, do them at least 3 times a week, for at least 20 minutes each session. * Do each stretching exercise 3 to 5 times at each session. * Slowly stretch into the desired position, as far as possible without pain, and hold the stretch for 10 to 30 seconds. Relax, then repeat, trying to stretch farther. Safety * If you have had a hip replacement, check with your surgeon before doing lower body exercises. * If you have had a hip replacement, don't cross your legs or bend your hips past a 90-degree angle. * Always warm up before stretching exercises (do them after endurance or strength exercises, for example; or, if you are doing only stretching exercises on a particular day, do a little bit of easy walking and arm-pumping first). * Stretching your muscles before they are warmed up may result in injury. Stretching should never cause pain, especially joint pain. If it does, you are stretching too far and you need to reduce the stretch so that it doesn't hurt. * Mild discomfort or a mild pulling sensation is normal. * Never "bounce 1. bounce - (Perhaps by analogy to a bouncing check) An electronic mail message that is undeliverable and returns an error notification (a "bounce message") to the sender is said to "bounce". 2. bounce - To play volleyball. The now-demolished D. C. " into a stretch; make slow, steady movements instead. Jerking into position can cause muscles to tighten, possibly resulting in injury. * Avoid "locking" your joints into place when you straighten them during stretches. Your arms and legs should be straight when you stretch them, but don't lock them in a tightly straight position. You should always have a very small amount of bending in your joints while stretching. Progressing You can progress in your stretching exercises; the way to know how to limit yourself is that stretching should never hurt. It may feel slightly uncomfortable, but not painful. Push yourself to stretch farther, but not so far that it hurts. Examples of Stretching Exercises Hamstrings Stretches muscles in the back of the thigh. 1. Sit sideways on bench or other hard surface (such as two chairs placed side by side). 2. Keep one leg stretched out on bench, straight, toes pointing up. 3. Keep other leg off of bench, with foot flat on floor. 4. Straighten back. 5. If you feel a stretch at this point, hold the position for 10 to 30 seconds. 6. If you don't feel a stretch, lean forward from hips (not waist) until you feel stretching in leg on bench, keeping back and shoulders straight. Omit o·mit tr.v. o·mit·ted, o·mit·ting, o·mits 1. To fail to include or mention; leave out: omit a word. 2. a. To pass over; neglect. b. this step if you have had a hip replacement, unless surgeon/therapist approves. 7. Hold position for 10 to 30 seconds. 8. Repeat with other leg. 9. Repeat 3 to 5 times on each side. [ILLUSTRATION OMITTED] Alternative Hamstrings Stretch Stretches muscles in the back of the thigh. 1. Stand behind chair, holding the back of it with both hands. 2. Bend forward from the hips (not waist), keeping back and shoulders straight at all times. 3. When upper body is parallel to floor, hold position for 10 to 30 seconds. You should feel a stretch in the backs of your thighs. 4. Repeat 3 to 5 times. [ILLUSTRATION OMITTED] Calves calves 1 n. Plural of calf1. calves Noun the plural of calf Stretches lower leg muscles in two ways: with knee straight and knee bent. 1. Stand with hands against wall, arms outstretched out·stretch tr.v. out·stretched, out·stretch·ing, out·stretch·es To stretch out; extend. outstretched Adjective and elbows straight. 2. Keeping your left knee slightly bent, toes of right foot slightly turned inward, step back 1-2 feet with right leg, heel, and foot flat on floor. You should feel a stretch in your calf muscle, but you shouldn't feel uncomfortable. If you don't feel a stretch, move your foot farther back until you do. 3. Hold position for 10 to 30 seconds. 4. Bend knee of right leg, keep heel and foot flat on floor. 5. Hold position for another 10 to 30 seconds. 6. Repeat with left leg. 7. Repeat 3 to 5 times for each leg. [ILLUSTRATION OMITTED] Ankles Stretches front ankle muscles. 1. Remove your shoes. Sit toward the front edge of a chair and lean back, using pillows to support your back. 2. Stretch legs out in front of you. 3. With your heels still on the floor, bend ankles to point feet toward you. 4. Bend ankles to point feet away from you. 5. If you don't feel the stretch, repeat with your feet slightly off the floor. 6. Hold the position for 1 second. 7. Repeat 3 to 5 times. [ILLUSTRATION OMITTED] Triceps Stretch Stretches muscles in back of upper arm. 1. Hold one end of a towel in right hand. 2. Raise and bend right arm to drape drape v. To cover, dress, or hang with or as if with cloth in loose folds. n. A cloth arranged over a patient's body during an examination or treatment or during surgery, designed to provide a sterile field around the area. towel down back. Keep your right arm in this position, and continue holding onto the towel. 3. Reach behind your lower back and grasp bottom end of towel with left hand. 4. Climb left hand progressively higher up towel, which also pulls your right arm down. Continue until your hands touch, or as close to that as you can comfortably go. 5. Reverse positions. 6. Repeat each position 3 to 5 times. [ILLUSTRATION OMITTED] Wrist Stretch Stretches wrist muscles. 1. Place hands together, in praying pray v. prayed, pray·ing, prays v.intr. 1. To utter or address a prayer or prayers to God, a god, or another object of worship. 2. To make a fervent request or entreaty. v. position. 2. Slowly raise elbows so arms are parallel to floor, keeping hands flat against each other. 3. Hold position for 10 to 30 seconds. 4. Repeat 3 to 5 times. [ILLUSTRATION OMITTED] Quadriceps quadriceps /quad·ri·ceps/ (kwod´ri-seps) having four heads. quad·ri·ceps n. The large four-part extensor muscle at the front of the thigh. adj. Stretches muscles in front of thighs. 1. Lie on side on the floor. Your hips should be lined up so that one is directly above the other one. 2. Rest head on pillow pillow Medtalk A functional 'unit' used to assess the severity of orthopnea in Pts with CHF, which refers to the number of pillows a Pt needs to sleep comfortably. See Congestive heart failure. or hand. 3. Bend knee that is on top. 4. Reach back and grab heel of that leg. If you can't reach your heel with your hand, loop a belt over your foot and hold belt ends. 5. Gently pull that leg until front of thigh stretches. 6. Hold position for 10 to 30 seconds. 7. Reverse position and repeat. 8. Repeat 3 to 5 times on each side. If the back of your thigh cramps during this exercise, stretch your leg and try again, more slowly. [ILLUSTRATION OMITTED] Double Hip Rotation Stretches outer muscles of hips and thighs. Don't do this exercise if you have had a hip replacement, unless your surgeon approves. 1. Lie on floor on your back, knees bent and feet flat on the floor. 2. Keep shoulders on floor at all times. 3. Keeping knees bent and together, gently lower legs to one side as far as possible without forcing them. 4. Hold position for 10 to 30 seconds. 5. Return legs to upright position Upright position or erect position, in a frequency-division multiple access multiplexer, means that a signal is upconverted to the multiplexer band without inverting the frequencies. See inverted position. . 6. Repeat toward other side. 7. Repeat 3 to 5 times on each side. [ILLUSTRATION OMITTED] Single Hip Rotation Stretches muscles of pelvis pelvis, bony, basin-shaped structure that supports the organs of the lower abdomen. It receives the weight of the upper body and distributes it to the legs; it also forms the base for numerous muscle attachments. and inner thigh. Don't do this exercise if you have had a hip replacement, unless your surgeon approves. 1. Lie on your back on floor, knees bent and feet flat on the floor. 2. Keep shoulders on floor throughout exercise. 3. Lower one knee slowly to side, keeping the other leg and your pelvis in place. 4. Hold position for 10 to 30 seconds. 5. Bring knee back up slowly. 6. Repeat with other knee. 7. Repeat 3 to 5 times on each side. [ILLUSTRATION OMITTED] Shoulder Rotation Stretches shoulder muscles. 1. Lie flat on floor, pillow under head, legs straight. If your back bothers you, place a rolled towel under your knees. 2. Stretch arms straight out to side. Your shoulders and upper arms will remain flat on the floor throughout this exercise. 3. Bend elbows so that your hands are pointing toward the ceiling. Let your arms slowly roll backwards from the elbow. Stop when you feel a stretch or slight discomfort, and stop immediately if you feel a pinching pinch v. pinched, pinch·ing, pinch·es v.tr. 1. To squeeze between the thumb and a finger, the jaws of a tool, or other edges. 2. sensation or a sharp pain. 4. Hold position for 10 to 30 seconds. 5. Slowly raise your arms, still bent at the elbow very near; at hand. See also: Elbow , to point toward the ceiling again. Then let your arms slowly roll forward, remaining bent at the elbow, to point toward your hips. Stop when you feel a stretch or slight discomfort. 6. Hold position for 10 to 30 seconds. 7. Alternate pointing above head, then toward ceiling, then toward hips. Begin and end with pointing-above-head position. 8. Repeat 3 to 5 times. [ILLUSTRATION OMITTED] Neck Rotation Stretches neck muscles. 1. Lie on the floor with a phone book or other thick book under your head. 2. Slowly turn head from side to side, holding position each time for 10 to 30 seconds on each side. Your head should not be tipped forward or backward, but should be in a comfortable position. You can keep your knees bent to keep your back comfortable during this exercise. 3. Repeat 3 to 5 times. [ILLUSTRATION OMITTED] How Hard Should I Exercise? We can't tell you exactly how many pounds to lift or how steep a hill you should climb to reach a moderate or vigorous level of exercise, because what is easy for one person might be strenuous stren·u·ous adj. 1. Requiring great effort, energy, or exertion: a strenuous task. 2. Vigorously active; energetic or zealous. for another. It's different for different people. We can, however, provide some advice based on scientific research: Listen to your body. The level of effort you feel you are putting into an activity is likely to agree with actual physical measurements. In other words, if your body tells you that the exercise you are doing is moderate, measurements of how hard your heart is working would probably show that it really is working at a moderate level. During moderate activity, for instance, you can sense that you are challenging yourself but that you aren't near your limit. One way you can estimate how hard to work is by using the Borg A type of cyborg in Star Trek that devours everything in its path. Companies that dominate their field are called Borgs, and Borging is the verb. See cyborg. Category Rating Scale, shown on the next page. It was named after Gunnar Gun·nar n. Mythology The husband of Brynhild, the brother-in-law of Sigurd, and the brother of Gudrun in the Volsunga Saga. Borg, the scientist who developed it. The numbers on the left of the scale don't indicate how many times or how many minutes you should do an activity; they help you describe how hard you feel you are working. For endurance activities, you should gradually work your way up to level 13 --the feeling that you are working at a somewhat hard level. Some people might feel that way when they are walking on flat ground; others might feel that way when they are jogging up a hill. Both are right. Only you know how hard your exercise feels to you. Strength exercises are higher on the Borg scale. Gradually work your way up to level 15 to 17--hard to very hard--to build muscle effectively. You can tell how hard an effort you are making by comparing it to your maximum effort. How hard does your current effort feel compared to when you are lifting the heaviest weight you can lift? Once you start exerting more than a moderate amount of effort in your muscle-building exercises, your strength is likely to increase quickly. As your body adapts and you become more fit, you can gradually keep making your activities more challenging. You might find, for example, that walking on a flat surface used to feel like you were working at level 13 on the Borg scale, but now you have to walk up a mild hill to feel like you are working at level 13. Later, you might find that you need to walk up an even steeper slope to feel that you are working at level 13. The Borg scale is simple to use. But if your level of effort doesn't match the numbers you see on the Borg scale--for example, if you think you are doing the exercises correctly, but you aren't progressing or you are exhausted by your effort--check with a fitness professional (see page 23). These experts are likely to understand the science that went into developing the Borg scale, and they can teach you how to match your level of effort with the right number on the scale. The Borg Category Rating Scale Least effort 6 7 very, very light 8 9 very light 10 11 fairly light ENDURANCE 12 TRAINING 13 somewhat hard ZONE 14 15 hard STRENGTH 16 TRAINING 17 very hard ZONE 18 19 very, very hard 20 Maximum effort About Floor Exercises Most of the remaining exercises are done on the floor and stretch some very important muscle groups. If you are afraid to lie on the floor to exercise because you think you won't be able to get back up, consider using the buddy system buddy system n. An arrangement in which persons are paired, as for mutual safety or assistance. Noun 1. buddy system to do these. Find a buddy who will be able to help you. Knowing the right way to get into a lying position on the floor and to get back up also may be helpful. If you have had a hip replacement, check with your surgeon before using the following method. If you have osteoporosis, check with your doctor first. To get into a lying position: * Stand next to a very sturdy chair that won't tip over (put chair against wall for support if you need to). * Put your hands on the seat of the chair. * Lower yourself down on one knee. * Bring the other knee down. * Put your left hand on the floor and lean on it as you bring your left hip to the floor. * Your weight is now on your left hip. * Straighten your legs out. * Lie on your left side. * Roll onto your back. * Note: You don't have to use your left side. You can use your right side, if you prefer. To get up from a lying position: * Roll onto your left side. * Use your right hand, placed on the floor at about the level of your ribs, to push your shoulders off the floor. * Your weight is on your left hip. * Roll forward, onto your knees, leaning leaning leaning against fixed objects, associated with frequent falling; an indication of loss of balance and of a lesion of the vestibular apparatus. on your hands for support. * Lean your hands on the seat of the chair you used to lie down. * Lift one of your knees so that one leg is bent, foot flat on the floor. * Leaning your hands on the seat of the chair for support, rise from this position. * Note: You don't have to use your left side; you can reverse positions, if you prefer. |
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