I hope the first two exercises in this fitness segment were very easy for you to follow and achieve. There will two more exercises in this series, and one will follow here in a moment. This exercise will be Key Number Three for helping to prevent debilitating falls from lack of strength and balance.
The next exercise is called side leg raises and will be the first one of these where you will be asked to actively use your balance to complete the movement. We will continue to use the chair for support. Please remember it is always there to lean on.
These balance exercises will also help to build strength in your leg muscle groups. Doing them on a regular basis will also bring back muscle memory very quickly. I would like to interject some caution about muscle memory right here. Just because the muscles help you to go on autopilot is not a sign to forget to focus on the action that is stimulating them to do so. Yes these exercises seem pretty easy to do, but it is the repetitive action that is creating muscle memory. So focus on each movement in a slow deliberate manner that includes controlled breathing.
Now for some Fun
- Get that glass of water and take a drink
- Stand beside the chair with one hand on the top of the back. (either side, we will switch)
- Keep your legs straight with toes pointed forward, take a nice breath, and exhale as you lift the outside leg straight out to the side. The leg does not have to go up high, only until you can feel it working.
- Hold the pose for a few seconds (maybe a three count), breath again and slowly bring the leg back to the starting position on the floor as you exhale.
- Repeat the action for the other leg by turning around.
Once again this seems to be a really easy exercise to do. As you gain confidence in the motions,(this will be at about the third or fourth repetition) begin relaxing the grip on the chair back where only one finger will be holding you there. Try to do two sets of these leg raises with about a 2 minute rest between sets, and more of your water. The water should be finished by the end of the second set of five alternated leg raises.
In summary
- Drinking the water is hydrating the blood, and enhancing the volume.
- The breathing is providing the blood with oxygen to feed the muscles.
- The exercises are short and repetitive thus helping with muscle memory.
- The relaxed grip on the chair is stimulating a need to use balance.
This completes the third entry of this series about balance. There is one more exercise to follow in a couple of days. Be sure to stay tuned.
Mr Hook