Fitness: Various Feet Exercises

Elderly

Fitness: Feet Exercises for “Older” People

Others:

These foot exercises help improve seniors’ mobility mcknights.com
“..On March 10, we wrote a news item entitled, “Study shows simple foot exercises significantly decrease seniors’ risk of falls.” In this item (click here to see it) we told you about a group of Portuguese researchers who had discovered that simple foot and ankle exercises had enormous benefits when it comes to improving functional mobility in facility-dwelling seniors…

Dorsiflexor muscle exercises..

While in a sitting position, and with heels planted firmly on the ground, lift the ball of the foot up in the air. There are two muscles that cross the back of the ankle, Smith explained. By performing this exercise in a sitting position, only one of the muscles is used, making this a good routine to start out with…

Plantar flexor muscle exercises

For exercising the plantar flexor muscles (the ones on the bottom of the foot), another simple gravity-based routine will do the trick.

“The simplest thing is to stand with your hands on a counter top or something firm and practice going up on tiptoes on both feet,” Smith said.

Once you get to the top, don’t just come straight back down. Slowly lowering your body is much more beneficial. Once you’ve built up some tolerance to this exercise, you can stay up longer, or switch to just one foot…

Exercise for Seniors : Strengthening Exercises for Osteoporosis Patients


Published on Mar 6, 2011
“Strengthening exercises for osteoporosis patients need to be done safely with doctor’s permission. Hold onto a chair with your weight on both feet, lift one heel and drop it down on the floor as demonstrated by a fitness instructor in this free video on exercise.

You Have the Power to Prevent a Fall ncoa.org

-Runners

Ankle Exercises for Runners


“Published on Apr 14, 2015

Rehab / Prehab Exercises by Physiotherapy Experts for strengthening your ankle to improve performance and return to activity after injury. For more Rehab / Prehab Videos and Conditioning Programmes visit our Members App at http://www.yourphysioplan.com”

-No Equipment

Three Ankle Strengthening Exercises – No Equipment Required



Running biomechanics has become a geeky little passion of mine!

WEBSITE: http://kinetic-revolution.com”

Any other tips, suggestions, recommendations, etc..?

Good News Fitness
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Fitness: Various Chest Muscle Exercises

Bench Press

6 Worst Things You Can Do to Get a Bigger Chest
Eric Broser thumbnail by Eric Broser BroserBuilt
These common pec training missteps will put a quick halt to your chest gains.

3 Easy Tips for Building a BIG CHEST Fast!


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5 Best Exercises For A Bigger Chest Stephanie Lee Training → Workouts
December 13, 2016 bodybuilding.com
“..The exercises themselves may look simple enough, but it’s up to you to dial up the intensity by giving yourself less time for rest. “I like to take as little rest as possible,” says Grage, suggesting that you take 15-20 seconds of rest between your sets…”

https://goodnewshealthandfitness.wordpress.com/2015/07/27/fitness-morning-routine-different-types-of-push-ups/

What’s your favorite type of “chest” exercise?

Good News Fitness
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Fitness: Lower Body Exercises for those with “limited” mobility

I’ve had some knee injuries in the past, but my most memorable serious one (first) was my freshmen year in college. I went downhill skiing at a nearby ski-resort (Andes Tower Hills) and haven’t skied for years. However, I thought I could just pick it up and start skiing down a big hill. Unfortunately, I went on the biggest hill and went down the 2nd steepest hill. I just forgot to ski and fell so badly too many times, I tore my right knee muscle. I had to get helped to the vehicle and was taken immediately to the ER back in Morris, Minnesota. Fortunately, I didn’t break anything, but had to be in crutches for 4 weeks. This was the beginning of physical rehab. I started swimming as it was probably one of the best lower body exercises for my limited mobility. Here are some others that I found…

Chair Exercises and Limited Mobility Fitness
Exercise Tips for People with Injuries, Illness, or Disabilities
helpguide.org
“…
Cardiovascular exercise in a chair or wheelchair
Chair aerobics, a series of seated repetitive movements, will raise your heart rate and help you burn calories, as will many strength training exercises when performed at a fast pace with a high number of repetitions. In fact any rapid, repetitive movements offer aerobic benefits and can also help to loosen up stiff joints….

Many swimming pools and health clubs offer pool-therapy programs with access for wheelchair users. If you have some leg function, try a water aerobics class…”

5 Ways to Empower Weak and Disabled Legs


“Craig Wise
The discoverer and author of Non-kinetic Exercise

Cutting the Chains off of Kinetic (Traditional) Exercise.

Non-kinetic Exercises can get up to all of the external Motion Resistance to completely fight (opposes) only muscle contractions, inside only muscles, instead of inside each joint and spinal disk along the kinetic chains of traditional exercises.

Virtually every exercise method ever taught before was Kinetic including swimming water Aerobics and power lifting., which still use body muscles to apply the feet and hands.

Her Wise exposes five painless and empowering Hybrid and Non-Kinetic leg exercises that work muscles immensely harder than joints, making them ideal for every adult, especially those with very weak or limited loaded mobility in their legs.”

Leg exercise from a wheelchair



‘Uploaded on Jun 9, 2011

Cincinnati personal trainer, Doug Gibson, from the Sensible Fitness Personal Training Center, shows you an exercise to strengthen your legs from a wheelchair.”

Top 3 Leg Strengthening Exercises for Those in a Wheelchair (CNA)



“Famous Physical Therapists Bob Schrupp and Brad Heineck demonstrate the top 3 leg exercises for someone who is wheelchair bound. These exercises can be performed by the person in the chair or can be assisted by a caretaker or CNA…”

4 Workouts for People with Limited Mobility sparkpeople.com

Leg Strengthening Exercises sld.cu (pdf format diagram)

HEALING

Sal: Whey I tore my knee muscles after my down hill skiing accident, I would meditate on stories (e.g. Book of Luke) on “healing” (see What does the Bible say about on Healing openbible.info )

Any other suggestions?

Good News Physically Challenged
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