PIRIFORMIS STRETCH While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder. Repeat 3 times. Stretches Lower Back www.simpleset.net Try this movement if you are experiencing back pain. EXERCISE OF THE MONTH
Activities to Improve Your Balance
You can benefit from better coordination and balance activities at any age. A stronger, more balanced body relieves aches and pains, while improving your ability to move faster... Here are some activities to improve your balance: 1. Standing glut set - Stand with feet hip width apart and knees slightly bent. Squeeze buttocks together gently, knees should turn out a little. Do not squeeze so hard that you tilt your pelvis. Hold for 10 seconds, 10 times. • Progression - Repeat this exercise standing on one leg. This exercise should be done near a counter or in a doorway for support as needed. Balance for as long as you can up to 1 minute 3 times on each leg. 2. Single leg stance - Stand on one leg with knee slightly bent. Make sure your hips remain even. This exercise should be done near a counter or in a doorway for support. Balance for up to 1 minute using assistance as needed, repeat 3 times on each leg. • Progression - Repeat single leg stance standing on a pillow or cushion to increase difficulty. 3. Visit a Physical Therapist: Physical therapy is very important to strengthening joints and learning the right exercises to improve balance. A professional can help you develop a program that plays into your strengths while increasing your ability to balance and reduce back injuries.
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