Fitness: Exercise tips for Seniors

Assessments

Functional “Abilities” for Independent Lifestyle

Six essential functional tests for senior adults bioexsystems.com
“..The typical strength and flexibility tests used with a younger population will usually not meet the needs of the senior adult nor will the normative values associated with those functional tests apply. Delaying frailty and improving functional mobility are primary goals when working with seniors. Functional tests designed for seniors can help identify weaknesses in those areas, hopefully before limitations occur. Following are brief descriptions of six essential functional tests for senior adults that are easy to perform and require very little equipment. Many software programs and other text resources are available for specific test protocols as well normative values…”

Assessing Functional Fitness in Mature Adults Cody Sipe by Cody Sipe on September 05, 2017 acefitness.org
The Senior Fitness Test
Common Senior Fitness Tests media.lanecc.edu

-30-Second Chair Stand Test
*see Fitness: Lower Body Exercises for those with “limited” mobility goodnewshealthandfitness.wordpress.com

30-Second Chair Stand Test – YouTube

How to Perform the 30-Second Chair Stand Test (and why) – YouTube

30-Second Chair Stand Test Protocol – YouTube

SENIOR FITNESS TEST – YouTube

*great instructions: show the test yourself (arms cross over shoulders) , let participant try it out , and then do the actual test

Senior (Elderly)-Fitness: Test (30 second chair stand)

=>Scoring Results

Assessment 30-second Chair Stand – CDC cdc.gov
30 Second Sit to Stand Test | Shirley Ryan AbilityLab – Formerly RIC
“… The 30-Second Chair Test is administered using a folding chair without arms, with seat height of 17 inches (43.2 cm). … That way, it is possible to assess a wide variety of ability levels with …..”
An evaluation of the 30-s chair stand test in older adults: frailty detection based on kinematic parameters from a single inertial unit ncbi.nlm.nih.gov
“..Results

For the stand-up and sit-down phases, velocity peaks and “modified impulse” parameters clearly differentiated subjects with different frailty levels (p < 0.001). The trunk orientation range during the impulse phase was also able to classify a subject according to his frail syndrome (p < 0.001). Furthermore, these parameters derived from the inertial units (IUs) are sensitive enough to detect frailty differences not registered by the number of completed cycles which is the standard test outcome.."


-30 Second Arm Curl Test
*see Fitness: Upper Body Workouts-Arms, Biceps, etc… goodnewshealthandfitness.wordpress.com

30 Second Arm Curl Test – YouTube

Northeastern University Senior Fitness Assessments – 30-second Arm …

Arm Curl Test – YouTube

=>Scoring Results

Senior’s Arm Curl Test exrx.net
“…’Repetitions’ is the number of times subject curls weight within 30 seconds. Click “Calculate”. Evaluates arm flexor strength endurance for seniors, 60 through 94 years of age. ..

Subject should be encouraged to perform a trial of one or two repetitions without weight before test to clarify form.

Sit on chair with dumbbell
Women: 5 lbs (2.3 kg)
Men: 8 lbs (3.6 kg)
Hold weight in a handshake grip with arm fully extended to side of chair
Curl weight by flexing elbow while turning palm of hand toward shoulder
Lower until elbow is straight
Repeat curling until 30 seconds expire
..”

Arm Curl (Bicep) Test topendsports.com
“..scoring: The score is the total number of controlled arm curls performed in 30 seconds. Below is a table showing some recommended ranges for this test based on age groups (from Jones & Rikli, 2002)…”

-Six Minute Walk Test
*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

Six Minute Walk Test – YouTube

The Six-Minute Walk Test: Why and How? — BAVLS

Six Minute Walk Test 2012

=>Scoring Results

6 Minute Walk Test topendsports.com
“..It is an adaptation of the Cooper 12 minute run. The 6 Minute Walk test is part of the Senior Fitness Test Protocol. For people who use orthopedic devices when walking, as well as people who have difficulty balancing, there is an alternative 2 minute step in place test…”
Miles to Meters conversion metric-conversions.org
1mi= 1609.344m
The 6-Minute Walk Test in Mobility-Limited Elders: What Is Being Measured? academic.oup.com
“..In this study involving mobility-limited older adults with no significant cardiovascular or respiratory disease, the 6mw test was strongly associated with performance-based measures of functional limitation, yet was poorly associated with proxy measures of submaximal aerobic capacity. Consistent with other performance-based measures of function, impairments in leg power and strength were predictive of 6mw performance, with the greatest influence being at distal lower extremity sites…”

“The object of this test is to walk as far as possible for 6 minutes. You will walk back and forth in this hallway. Six minutes is a long time to walk, so you will be exerting yourself. You will probably get out of
breath or become exhausted. You are permitted to slow down, to stop, and to rest as necessary. You
may lean against the wall while resting, but resume walking as soon as you are able. You will be walking
back and forth around the cones. You should pivot briskly around the cones and continue back the other
way without hesitation. Now I’m going to show you. Please watch the way I turn without hesitation.”…

6 Minute Walk Test | Shirley Ryan AbilityLab – Formerly RIC

Six Minute Walk Test / 6 Minute Walk Test sralab.org
“..Set-Up:

Place cones at either end of the 30 metre stretch as turning points
Have chairs set up either side and halfway along the walking stretch..”

IFA Senior Fitness ifafitness.com

Cardiovascular Testing


Stress testing should be performed by a doctor. Once the doctor has given the written approval with a list of limitations, the trainer must then determine the fitness level of the cardiovascular system by performing fitness testing. Testing should not be performed on clients who have tachycardia. Fitness tests should be performed on an individual basis and not as a group to avoid competitive results.

The Six-Minute Walk Test is used to measure aerobic endurance. The client will walk at their fastest pace around a rectangular track whose length is 50 yards (45.7m) and width is 5 yards (4.6m).,,

The following table lists average distances based on age. Scores lower than these figures are considered below average. Scores higher than these figures are considered above average. ..”

-2 Minute Step Test
*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

2 Minute Step Test – YouTube

2 Minute Step Test – YouTube

The 2 Minute Step Test – YouTube

2 Minute Step in Place Test topendsports.com
“..scoring: Record the total number of times the right knee reaches the tape level in two minutes. Below is a table showing the recommended ranges for this test based on age groups (from Jones & Rikli, 2002)…”
The 2-minute step test is independently associated with cognitive function in older adults with heart failure link.springer.com
“…. The 2-minute step test (2MST) has been suggested as a more practical alternative to the 6MWT, though no study has examined whether it is associated with cognitive impairment in persons with HF. This study examined whether the 2MST is associated with cognitive function in older adults with HF….”

-Chair Sit and Reach Test
*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com
particularly hamstring

Chair Sit And Reach Test – YouTube

Northeastern University Senior Fitness Assessments – Chair Sit-and …

Chair Sit and Reach Trial 1 – YouTube

=>Scoring Results

Chair Sit and Reach Test topendsports.com
“..scoring: The score is recorded to the nearest 1/2 inch or 1 cm as the distance reached, either a negative or positive score. Record which leg was used for measurement. Below is a table showing the recommended ranges (in inches) for this test based on age groups (from Jones & Rikli, 2002)…”
Chair Sit and Reach Test fitt50.hu
“..Equipment required

ruler or tape measure,
straight back or folding chair (about 44 cm high).

Procedure

Sit on the edge of the chair (placed against a wall for safety). One foot must remain flat on the floor. The other leg is extended forward with the knee straight, heel on the floor, and ankle bent at 90°.
Place one hand on top of the other with tips of the middle fingers flush.
Inhale, and then as you exhale, slowly reach forward toward the toes by bending at the hip. Keep the back straight and head up. Avoid bouncing or quick movements, and never stretch to the point of pain.
Keep the knee straight, and hold the reach for 2 seconds. If your knee bends, straighten your leg and start again.
The distance is measured between the tips of the fingertips and the toes. If the fingertips touch the toes then the score is zero. If they do not touch, measure the distance between the fingers and the toes (a negative score), if they overlap, measure by how much (a positive score). Record the measurement to the nearest 1 cm and which leg you performed the test.
Repeat the test 2 times on each leg.
..”

-Back Scratch Test
*see Fitness: Upper Body Workouts-Shoulders goodnewshealthandfitness.wordpress.com

Back Stratch Test – YouTube

Back scratch Test – YouTube

Back Scratch Test.mpg – YouTube

=> Scoring Results

Back Scratch Test topendsports.com
“..An assistant is required to direct the subject so that the fingers are aligned, and to measure the distance between the tips of the middle fingers. If the fingertips touch then the score is zero. If they do not touch, measure the distance between the finger tips (a negative score),..”
Back Scratch Test fitt50.hu
Practical Application of Functional Assessments: Flexibility Assessments Jessie Newell by Jessie Newell on September 04, 2015 acefitness.org
…Apley’s Scratch Test

“This assessment examines the ability to combine motions of the shoulder (glenohumeral joint) and shoulder girdle (scapulothoracic) joint. The hand that is reaching up and over the head to touch the top of the back with the palm should ideally touch the medial or vertebral border of the opposite shoulder blade or even farther down the spine. The hand reaching up the back with the back the hand reaching up mid back should ideally touch the inferior angle of the opposite shoulder blade. ..”

-8 foot and up go test
*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

8 Foot up and go test – YouTube

Part 2: 8-foot Up and Go Assessment – Prevent Senior Falls – YouTube

8-foot Up and go test – YouTube

Northeastern University Senior Fitness Assessments – 8-Foot Get Up …

=>Scoring Results

8 Foot Up and Go Test topendsports.com
“..Place the chair next to a wall (for safety) and the marker 8 feet in front of the chair. Clear the path between the chair and the marker. The subject starts fully seated, hands resting on the knees and feet flat on the ground. On the command, “Go,” timing is started and the subject stands and walks (no running) as quickly as possible (and safely) to and around the cone, returning to the chair to sit down. Timing stops as they sit down. Perform two trials…”
The 8-foot up and go test is the best way to assess physical function in the rheumatoid arthritis clinic academic.oup.com
“..RA patients typically experience adverse, inflammatory-driven changes in body composition, which result in muscle wasting and increased fat mass. This condition, termed rheumatoid cachexia (RC) [1], is a major contributor to the impaired physical function of these patients [2, 3]. Poor physical function is a strong predictor of clinical outcome in RA, and is associated with increased morbidity and mortality, reduced quality of life and higher treatment costs [4–6]. Both patients and health-care professionals identify physical function as a key outcome in the management of RA [7] and improving function as an important therapeutic target in clinical care [6, 8–10]. Hence, accurate assessment of physical function is required if RA treatment is to be optimized [10]…”
8-Foot Up-and-Go Test fitt50.hu
Validity of the 8-Foot Up and Go, Timed Up and Go, and Activities-Specific Balance Confidence Scale in older adults with and without cognitive impairment. ncbi.nlm.nih.gov
“..Fall history was found as the only significant predictor of test outcome for the TUG, 8UG, and ABC, indicating that MCI is not a significant determinant of test performance…”

*see Health & Fitness: How to get more “energy” for the Elderly? goodnewshealthandfitness.wordpress.com

Mobility Assessments for Higher Functioning

-Squats
*see Fitness: How to get “defined” glutes (butt)? goodnewshealthandfitness.wordpress.com

3 Functional Tests for Older Clients to Assess Quality of Movement … theptdc.com

2. Sit-to-stand test
“..his test mimics an everyday activity: can your client comfortably get in and out of her chair?

During this test, have the client sit with her back touching the back of the chair. Now ask the client to stand from the seated position, counting aloud every rep. Stop the test when the patient can get five reps of sit-to-stands…”

How Fit Are You? The Chair Test – The Truth About Getting … – YouTube

< 35 Men 10 in 10 sec
< 35 Weomen 12 in 12 sec
55 Men 19 in 19 sec
*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

-Frontal Planks
*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com

Fitness Over 50: Prone Planks – YouTube

Elderly 30 Second Plank – YouTube

87-year-old woman doing the plank for four minutes. – YouTube

-Overhead Reach

How to do the Functional Reach Test – YouTube

Others Related

5 Chair Exercises for Older Adults
Franklin Antoian by Franklin Antoian
on May 09, 2017 acefitness.org

A simple life expectancy test – How To Stay Young: Episode 1 Preview – BBC One

Sitting Rising Test…Debunked

8 Balance Moves for Active Agers
Lawrence Biscontini by Lawrence Biscontini
on May 15, 2015 acefitness.org
“.. Participants in this study were 168 men with systolic heart failure (New York Heart Association (NYHA) class I-IV). In the study we used the two-minute step test, the six-minute walk test, the cardiopulmonary exercise test and isometric dynamometer armchair. Results: Patients who performed more steps during the two-minute step test covered a longer distance during the six-minute walk test (r = 0.45). The quadriceps strength was correlated with the two-minute step test and the six-minute walk test (r = 0.61 and r = 0.48). ..”

Designing Balance Exercise Programs for Older Adults acefitness.org
“..Decreased balance is attributable to an age-related decline in multiple physiological systems that contributes to decreased muscle flexibility and strength, reduced central processing of sensory information, and slowed motor responses (American Geriatrics Society, British Geriatrics Society, and American Academy of Orthopedic Surgeon Panel on Falls Prevention, 2001). In addition to an increased risk of falls, diminished balance and mobility may limit activities of daily living or participation in leisure-time activities. Accordingly, it is essential that balance exercises be incorporated into the physical activity programs of older adults. The following article uses case studies to outline the critical components of designing individualized balance exercise programs for clients that reduce their risk of falls. Sample balance exercises and training progressions (from simple to complex) will also be presented…”

How long will I live? Simple sitting test predicts longevity today.com

Exercises

What Type of Exercise Do You Use to Help Older Adults Prevent Falls? Jan 01, 2008 ideafit.com

Exercise for Seniors healthline.com
‘…Walking for just five or 10 minutes at a time on several days each week, is a great way to begin. Once you can walk for 30 minutes at a time, you’ve built a solid foundation and are ready to add more challenging activities to your routine. Starting a basic strength routine while you begin your aerobic routine will help you build the strength you need to support your aerobic workouts.

The best aerobic activities for older adults to begin with are low-impact exercises, such as walking, cycling, swimming, and water aerobics. Other options include:”

15 Min Senior Workout – HASfit Exercise for Elderly – Seniors Exercises for Elderly – Seniors


“Published on Oct 7, 2013
Unlock rewards and help keep HASfit free by donating now – https://www.patreon.com/hasfit

Coach Kozak’s 15 minute senior workout is great for senior strength and will get your heart rate up at the same time. The total body exercise for elderly doesn’t require any equipment, but you may choose to use some light weights or a couple water bottles. Senior exercises for elderly are low impact and safe on the joints. Visit http://hasfit.com for the seniors workouts instructions, more videos, free meal plans, and other health tips. http://hasfit.com for the best free workout and senior aerobic exercise routines for men and women at home or in gym. ..”

20 Min Chair Exercises Sitting Down Workout – Seated … – YouTube

FUN EXERCISES FOR SENIORS: WHAT YOU CAN DO WHILE WATCHING TV cedarsofchapelhill.com
“Fun Exercises for Seniors: What you can do while watching TV
Tired of exercise rudely interrupting your binge watching sessions of your favorite TV show? …

Seated Jumping-Jacks

While traditional jumping jacks are possible while watching TV, they can also be a bit hard on your joints. Instead, do a seated version by sitting on the edge of your chair and lifting your arms up and open wide while also spreading your legs apart. Do a set of 10 of these as quickly as possible, rest and repeat. This will keep your limbs moving and circulating.

Leg Extensions

To do a proper leg extension, simply sit in your chair, extend one leg out and flex your foot so only your heel touches the floor, then raise your leg as high as you can without rounding your back. Hold this for a count of three, lower your leg, repeat or alternate with your other leg.

Use Your Water Bottle

The most obvious use for a water bottle (other than drinking from it, of course) is using it as a hand weight, however it can also be used to strengthen your thighs. To do this, simply sit on your chair with your back straight and shoulders back. Plant your feet on the floor, with your ankles in line with your knees. Now, place a water bottle between your legs and squeeze your thighs around it 30 times. It may not sound like much at first, but when you try it you’ll feel how your thigh muscles will work during this.

Bonus: Do this while also doing the arm exercises listed below.

Elbow Curls

This exercise will help stretch your chest and shoulder muscles and help decrease upper back pain and stress. Simply place your hands on either side of your head with your elbows pointed out then bring your elbows together in front of your face then pull them back to the starting position, repeat up to 30 times.

Arm Circles

It doesn’t get much simpler than this, but if you haven’t exercised in a while, this could be a beneficial way to flex muscles you forgot you even had. For this, simply sit on the edge of your seat and extend your arms out at your side at shoulder height. Move your arms in small circles 20 times going forward and 20 times going back before resting.

Create a Routine Around the Program You’re Watching

A simple way to get yourself moving is to plan on moving around during the commercials (no fair DVRing something and fast forwarding the commercials!). Instead of using this time to grab a snack, stand up and march or walk in place.

You can also create a routine based on the individual show. For example, whenever a certain character comes on screen make sure you do at least one exercise from this list or even just simply stretch your arms above your head or stretch your legs out to keep your joints from stiffening.

Treadmill

Not the most creative exercise on this list, but it is effective and something most people can do no matter what their level of physical fitness is. If you can’t put a treadmill in front of your current television, consider getting a treadmill with a screen already attached. Yes, these exist now and are making it even harder for many people to make excuses for not working out.

Already have a treadmill and you’re not willing to take up living room space with it? Simple, get a TV for the room where you’re treadmill is. While no fitness trainer is likely to encourage you to get more televisions, if the options are not working out at all, or working out with a TV in your home gym, then this is clearly the better plan.

To find more exercise ideas for seniors, read our article Exercise for People Who Hate Exercise.

Looking for a retirement community where you can enjoy television and exercise in your own home while also having plenty of options for social and aerobic activities? The Cedars of Chapel Hill, North Carolina offers a fitness center complete with treadmills, indoor pool and, of course, television. Visit their website to learn about life at The Cedars.

*see Fitness: Various Workouts while Watching T.V. goodnewshealthandfitness.wordpress.com

15-minute Sample Workout for Older Adults from Go4Life – YouTube

30 Min Senior Workout Routines – Standing & Seated Chair Exercise for Seniors, Elderly, Older People

Full Body Flexibility Exercises for Seniors – YouTube

Daily Life Activities

*see Fitness: Various “Home” & “Backyard” Exercises goodnewshealthandfitness.wordpress.com

Stronger Bones
*see Health: How to repair and deal with “loss” cartilage? goodnewshealthandfitness.wordpress.com

Osteoporosis Weight bearing exercises – YouTube

Exercise for Seniors : Strengthening Exercises for Osteoporosis …

Unbreakable: How Martial Artists Develop Stronger Bones
By Adam Sinicki on March 11, 2016 thebioneer.com

-Arthritis

Health: How to deal with arthritis as one ages? goodnewshealthandfitness.wordpress.com

Exercise for Arthritis & Aging : Hip & Knee Arthritis Exercises – YouTube

Exercise with Mary: Seated Exercises for Arthritis – YouTube
https://www.youtube.com/watch?v=CcGt3ys2wOA
*see Fitness: Exercises for those with “limited” mobility goodnewshealthandfitness.wordpress.com

-Back
*see Medical: How to “get rid” of back pain? goodnewshealthandfitness.wordpress.com

Exercise for Seniors : Senior Citizen Back Strengthening … – YouTube

Equipment

Staying Fit, parentgiving.com
Eva Medical Pedal Exerciser Chrome Frame (Fully Assembled Exercise Peddler, no tools required)
EVA Medical
amazon.com

BoneSmart Pilates AGING STRONG DVD Vol I with Enhanced Props Bundle – Newly Released! – Exercise to Build Bone, Avoid Injury, Age Strong by BoneSmart Pilates amazon.com

-Resistance Bands
*see Fitness: Various Resistance Training Exercises goodnewshealthandfitness.wordpress.com

Senior resistance band exercises with balance and Wellness – YouTube

Resistance Band Exercises for Seniors – YouTube

Resistance Band Exercises : Stretch Band Exercises for Seniors …

Senior Fitness Exercise – Resistance Band Workout with Stef – YouTube

Balance Training
*see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

12 Best Elderly Balance Exercises For Seniors to Help Prevent Falls eldergym.com
“…Most common reasons seniors fall

Your vision may decrease which can lead to falls due to not seeing clearly.
Your hips and legs can become weaker making it harder to walk.
We can develop poor posture or have spinal degeneration making it harder to stand erect.
Our ability to lift our feet decreases and we can stumble.
It takes longer to react when something is in our way causing us to fall.
Many drugs interact causing dizziness or decrease balance.
Low blood pressure can lead to light-headedness increasing our risk of falls.
..

12 Best balance exercise videos: Follow along with our videos and improve your balance…..”

Balance Exercises for Seniors – Fall Prevention – Balance Exercises for Elderly

“Grow Young Fitness
Published on Nov 25, 2015
Balance Exercises for Seniors: Check out the FULL PROGRAM on the website!
https://www.growyoungfitness.com

In this video Deron Buboltz takes you through his fun, step by step Balance Exercises for Seniors. These balance exercises are designed specifically for fall prevention in the Elderly/Senior community. Deron’s goal is to bring Senior Fitness to a place it has never been before. To learn how you can join the club and start living a better more mobile lifestyle just click the link ABOVE.”

7 Balance Exercises for Seniors-Fall Prevention by Physical Therapists

Dr. Mercola’s Mom Demonstrates Balance Exercises for Seniors
https://youtu.be/uGJR59_aMDo
*including hand-eye coordination

Prevent FALLS with These Simple Balance Exercises for Seniors and …

Dynamic Standing Balance Exercises for Elderly

*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

Hip Flexors
*see Fitness: Various Exercises for the Hip goodnewshealthandfitness.wordpress.com

Hip Flexor Exercises For Seniors And The Elderly; Hip Marching eldergym.com
“..Hip flexor exercises for seniors and the elderly like hip marching are very important in maintaining lower body strength.

These leg exercises will increase your walking endurance and ability to pick up objects off lower surfaces…”

How to Strengthen the Hip Flexor Exercises for Seniors – YouTube
Video for hip flexor strength exercises for elderly

Top 3 Exercises for Hip Flexor Strengthening

Hip Stretches | Exercise for Older Adults – YouTube

Senior Physical Fitness at Home : How to Strengthen the Hip Flexor …

Posture
*see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com

10 Daily Posture Exercises for Seniors

Lower Body

*see Fitness: Lower Body Exercises for those with “limited” mobility https://goodnewshealthandfitness.wordpress.com

-Seated Squats

Senior Squat Exercise – Senior Sit Down Stand Up Exercise – YouTube

Senior Citizen Exercises : Senior Exercises: Seated Chair Squats …

Senior Exercises: Seated Chair Squats – YouTube

20 Min Standing & Seated Exercise for Seniors, Obese … – YouTube

-Single-leg Lunge with Chair

Lunge With A Chair For Seniors – YouTube

Leg Strengthening Exercises for Seniors – The forward Lunge – YouTube

17 Min Chair Exercises for Seniors & Beginners – HASfit Senior …

-Leg Curls

Senior Physical Fitness at Home : Hip Abduction Chair … – YouTube

Senior Physical Fitness at Home : How to Strengthen the Hamstring …

-Hamstrings

Geriatric Hamstring Stretches – YouTube

Senior exercise videos: HAMSTRING STRETCH – YouTube

Senior Physical Fitness at Home : How to Strengthen the Hamstring …

-Calf Raises

Senior Physical Fitness at Home : Calf Raise & Calf Muscle … – YouTube

Standing Calf Stretch

ReflexClinic
Published on Jan 28, 2013
Calf stretch in standing position is performed by standing in a lunge position with hands placed against the wall or on a sturdy table for support. The hips are directed forward and the trunk is upright. The back foot is flat on the floor and pointing straight forward. Slowly transfer your weight onto the front leg until you feel the stretch in the calf of the back leg. Hold for 30 seconds to 1 minute. Repeat 2-3 times per side. You can also slightly bend the back knee to affect a different portion of posterior calf muscles.

-Others

12 Best Leg Exercises For Seniors And The Elderly eldergym.com
“..Strengthening the lower body is one of the most effective and efficient methods of preserving your independence and improving your health as you age..”

4 Lower Body Strength Exercises for Older Adults from Go4Life

Leg Strengthening Exercises for Seniors – YouTube

Best Leg Exercises For Seniors – YouTube

Standing Exercises for Older Adults – YouTube

4 Lower Body Strength Exercises for Older Adults from … – YouTube

=>Chairs

20 Min Exercise for Seniors, Older People, Elderly – Seated … – YouTube

Chair Fitness Workout | Chair Exercises For Seniors – YouTube

How to Side Leg Raises For Seniors – YouTube

How to Do Chair Stand Exercises for Seniors – YouTube

Seated Exercises for the Elderly – YouTube

=>Stretching

Stretching for Older Adults – Legs & Lower Back – YouTube

Back and leg stretch for Seniors – YouTube

The Best Leg Stretches for Seniors – Part 1: Lower Body … – YouTube

Seated Stretches for the Elderly or those with Limited Mobility – YouTube

Gastroc stretch at wall

Upper Body Workouts

-Back

Exercise for Seniors : Back Strengthening Exercises That … – YouTube

Seated Back Extension – YouTube

Exercise for Seniors : Back Strengthening Exercises That … – YouTube

Seated Back Extension – YouTube

-Chest Press

Senior Fitness Exercises : Seated Chest Press Exercise for … – YouTube

Senior Citizen Exercises : Senior Exercises: Chest Presses – YouTube

How to Do Seated Resistance Band Chest Press – YouTube

-Wall Push-Ups

Senior Fitness – Pushups at the Counter – YouTube

Wall Push Ups For Beginners | How To – YouTube

-Bicep Curls

How To Do Resistance Band Bicep Curls-Exercise Tutorial – YouTube

How to Do Bicep Curls for Seniors – YouTube

Senior Physical Fitness at Home : Bicep Curl Exercises for … – YouTube

-Lateral Arm Raises

How to Exercise: Arm Raise Range of Motion for Seniors – YouTube

Exercise for Seniors : How to Strengthen Flabby Arms – YouTube

Lateral Raise with Resistance Band | Tim McComse

Core
*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com

Core Strengthening Exercises for Seniors – YouTube

Core Strengthening Exercises for Seniors – YouTube

Seated Upper Body and Core exercises for Seniors – YouTube

Smart Moves Abdominal and Core Exercises in a Chair – YouTube

-Shoulders
*see Fitness: Upper Body Workouts-Shoulders goodnewshealthandfitness.wordpress.com

Shoulder Exercises for Seniors – YouTube

Physical Therapy Exercises for Seniors: Shoulder Pain … – YouTube

Flexibility and Mobility Enhancing Stretches for Older Adults

Easy exercises for seniors, Part II: Shoulder shrug, neck … – YouTube

-Others

6 Upper Body Strength Exercises for Older Adults from … – YouTube

Physical Therapy Exercises for Seniors: Upper Body … – YouTube

Five Minutes of Fitness After Fifty, #9, Upper Body Strength – YouTube

=> Chairs

Seated Row Chair Exercise for Older Adults – YouTube

=>Stretches
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

Mid Back Pain For Seniors – Back Extensions – YouTube

Upper Body Active Stretch Workout – Arms, Shoulder, Chest – YouTube

Exercises for Seniors – Stretching Exercises for Seniors … – YouTube

The Best Stretches For Seniors – Part 2: Upper Body … – YouTube

Shoulder Stretches | Exercise for Older Adults – YouTube

Neck Stretches | Exercise for Older Adults – YouTube

Swimming
*see Health: Be more safe in Swimming Pools? goodnewshealthandfitness.wordpress.com

Senior Citizen Water Workout | Water Aerobics – YouTube

Misc

Flash mob seniors, Senior Exercise Class, chair exercise, exercise choreography older adults

Fitness: Eldery-What’s your favorite exercise video?

*see Longevity: How to “slow” the aging process? goodnewshealthandfitness.wordpress.com

Any other exercises you suggest , recommend, etc..?

Good News Elderly
https://www.facebook.com/groups/471659289554782/

Follow Us At:

#healthfitnesslifeguy

Fitness: Morning Routine-Different types of Sit-Ups-Crunches

Muscles

Layers of the Abdominal Wall

Muscles of the Anterior Abdominal Wall – 3D Anatomy Tutorial

Built By Science Abdominals bodybuilding.com
Anterior Core

“..These are the abdominal muscles you’ll find on the front of your body. They’re comprised of three layers: the deep layer, the intermediate layer, and the superficial layer”

Deep Layer

“..Pelvic Floor

The pelvic floor is made of muscles positioned below your pelvis. When you take a deep breath, your diaphragm comes down, and your pelvic floor catches the breath. The thoracic diaphragm and the pelvic floor pressurize and stabilize your spine…”

Posterior Core

“Your core consists of more than just the muscles on the front of your body. It’s important to know what’s happening on the back. We’re going to focus on three specific muscle groups in this section: the multifidus, quadratus lumborum, and erector spinae.

Multifidus

The multifidi are small muscles that span 2-4 segments of the spine. You’ll never see them, but they’re important because they give your brain feedback about where your body is in space. These muscles also help control little movements throughout your spine.

Quadratus Lumborum (QL)

This big muscle runs from the top of the hip all the way up to your lower back. It’s important for side-to-side movements, but it’s even more important for preventing side movement. Your QL is necessary for controlling or resisting motion.

Erector Spinae

This muscle group starts at the sacrum and the top of the hip and connects to the ribcage, the top of your neck, and even as high as the base of your skull. These muscles are important for controlling motion during squats and deadlifts. If you need to maintain a little extension, that’s where erector spinae come into play.”

Muscles of the Posterior Abdominal Wall – 3D Anatomy Tutorial

Serratus posterior inferior muscle – Anatomy & Function – Human Anatomy | Kenhub

Muscles healthline.com
“..
The abdominal muscles provide postural support, protect internal organs in the abdominal and pelvic regions, and perform other functions. ..”

Abdominal Muscle Anatomy fitstep.com
“..Abdominal Exercises

Some common exercises that work the Abdominals include:..”
Core stability physio-pedia.com

At what age one should start building abs? quora.com
“There is no certain age for building six pack abs, however below are some points for getting six pack abs

Here is the thing that many people, including a lot of trainers, overlook: diet. The single most important tool that you need in order to develop your abs is diet…”

Assessments

*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

Health Fitness Assessment Test Definitions June 8, 2016 lifespanfitness.com
Abdominal Crunches Test
“..The muscles that compose the trunk and abdomen are specifically important to understanding and testing an individual’s fitness. Almost all motion is in some way associated with the stomach tissues, as these are the muscles that support the spine, sustain posture, and brace movement by the limbs. Abdominal Crunches, also called sit-ups, are a reliable test for the overall strength of the core, or stomach. Like the Push-Up assessment, Abdominal Crunches involve only the weight of the individual taking the test. As such, when done properly they are safe and effective. ..”

Instructional: Biering Sorensen Test – YouTube
https://www.youtube.com/watch?v=G93cNF8gl4o
“moveSKILL
Published on Nov 20, 2015
Start in prone position with tight abs and glutes
Hold position with a neutral spine
Do not allow back to arch excessively
Work up to a 2 minute hold
Do not allow either shoulder to drop “

Practical Application of Functional Assessments: Core Function and Balance Assessments Jessie Newell by Jessie Newell
on December 04, 2015 acefitness.org
“..This final installment of a blog series addressing the four main types of functional assessment takes a close look at core function and balance assessments, which includes the Sharpened Romberg Test, Stork-Stand Balance Test and McGill’s Torso Muscular Endurance Test Battery…”

1. Trunk Flexor

McGill flexor test – YouTube

2. Trunk Lateral or “Side Bridge”

McGill side bridge test – YouTube

3. Trunk Extensor

Extensor Endurance Test – YouTube

Core Strength Fitness Assessment | Gymnastics with Dave Durante …

Muscular Endurance


What Does the Curl Ups Test Measure?
by Kat Black healthyliving.azcentral.com
“..
Muscular Endurance

This test looks particularly at the endurance of your abdominal muscles. In anatomical terms, this refers to your muscles’ ability to contract repeatedly over a period of time. Muscles with high endurance are more able to withstand fatigue during exercise as well as during daily activities. In particular, having abdominal muscles with high endurance helps prevent low-back pain.
..”

Curl-up Fitness Test – YouTube

Stability

*see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

The True Function of the Core – Functional Stability Training – YouTube

Supine Drawing In – YouTube

Quadruped Drawing In Maneuver – YouTube

Core Series-How to Activate your Transverse Abdominus

TYPES

Below are some of the different sit-ups I “try” to do every other morning. Feel free to click on the pic for the video link to watch to see how it’s done. Any feedback (e.g. suggestions, comments, question, etc..) is always welcome…

Fitness: Morning Routine-Upper Abs: Raised leg Crunches
Fitness: Morning Routine-Upper Abs: Raised leg Cruncheshttps://youtu.be/Twmjy2nNXtE*note: sorry for foggyness of the video as I filmed it in the morning during humid weather

Fitness: Morning Routine-“Sit-ups: Alternating Obliques”

Fitness: Morning Routine-“Sit-ups: Bicycle Kick”

Fitness: Morning Routine-“Sit-ups: Side Crunches”

Fitness: Morning Routine-“Sit-ups: Side Crunches”

Fitness: Morning Routine-“Abs: Vertical Air Bicycle Kick”

Fitness: Morning Routine-“Abs: “Lolo Jones” Crunches”

Others:

Abs 101 Workout muscleandfitness.com
Check out this quick primer on ab anatomy and get your midsection looking sharp.
Shawn Perine thumbnail by Shawn Perine shawnperine
The Workout

“..
In putting together the ultimate ab routine you want to make sure to hit each of the four visible muscle groups, but by the same token, don’t want to create such a long, arduous routine that you’ll never want to do it. So, a combination of thoroughness and efficiency is key, and the best way to achieve that is by figuring a way of hitting the most areas of the abdominal region using the fewest exercises.

As you probably know, there’s a wealth of ab exercises at our disposal that cover every square inch of the midsection. But for our purposes we will limit your workout to six of our favorites, to be performed in three different pairings twice a week, followed by what we call “Gut Busters” [see Exercise Descriptions].

That’s six workouts a week—a lot to be sure—but the right amount if you want standout abs come June 21st. Also keep in mind that each of the three distinct workouts should take you a total of around five minutes—brief, but intense and effective…’
Six-Pack To Go: Abdominal Training! bodybuilding.com

HUMAN ANATOMY
*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

Atlas – Main muscles of the trunk kenhub.com

Muscles of the Abdomen, Lower Back and Pelvis innerbody.com

(see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com)

Erector Spinae

How to Do Superman Exercises

20 Ways to Do a Plank health.com

Superman Plank by Meili Viera

Spiderman Plank – XFit Daily

Lateral Flexion

How to Do an Abdominal Crunch – YouTube

Supine Abdominal Curl pilates.com
Exercise-Supine abdominal crunch.m4v

How to Do an Ab Reverse Curl | Ab Workout

Obliques

Lying Side Hip Raises – YouTube

Tranverse Abdominus

Abdominal Muscle Anatomy physio-pedia.com

“..The transversus abdominis muscle is the deepest of the abdominal muscles, lying internally to the internal abdominal obliques. It is a thin sheet of muscle whose fibres run horizontally anteriorly. It arises as fleshy fibres from the deep surface of the lower six costal cartilages, the lumbar fascia, the anteror two-thirds of the iliac crest and the lateral third of the inguinal ligament. It inserts into the xiphoid process, the linea alba and the symphsis pubis. The lowest tendinous fibres join similar fibres from the interior obliques to form the conjoint tendon which is fixed to the pubic crest and the pectineal line[2].[6]..”

1. Strengthening Exercises
a. How to Exercise Transverse Abdominal Muscles Updated on May 17, 2017 caloriebee.com
“…We are going to concentrate on the transverse abdominis or your “T ABS,” as it is your secret ingredient. Your T ABS are your body’s natural corset. Though you may not see these muscles as you can the rectus abdominis and obliques, the T ABS hold everything in. Imagine an old rubber band that’s been used and re-used. It eventually gets weak and is no longer useful for holding things. That old rubberband is like your T ABS, especially as you age or experience pregnancy. If the T ABS are weak, your belly will literally “hang out.” Failure to achieve your dream mid-section is usually due to improper training of these muscles. However, particular exercises will strengthen and pull your T ABS inward, creating a slimmer mid-section…”

Transverse Abdominis Exercises
https://youtu.be/GX3PVLFjheg
*great for post-prenatal, vocal singing exercises, etc..

3 transverse abdominis exercises for core stability – YouTube

How to Do a Prone Plank | Abs Workout

Ab Rollout on Stability Ball

Stability Ball Bridge with Alternate Leg Extension

*see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com

Categories

1. Which Exercises Improve Abdominal Endurance? by ANDREA CESPEDES Last Updated: Sep 11, 2017 livestrong.com
-Posterior Pelvic Tilts
How To Fix Posterior Pelvic Tilt – Stretches & Exercises August 3, 2017 backauthority.com
-Side Lying Torso Raise
Lying Oblique Leg Raises – Abs Exercise Guide with Photos
0
shapefit.com
-Supine Pelvic Tilts
ACE Fit | Ab Exercises | Supine Pelvic Tilts acefitness.org
2. Static Core Stability Exercises brianmac.co.uk
-Prone Plank
How to Do the Perfect Plank greatist.com

How to Do a Prone Plank | Abs Workout – YouTube

Plank Test topendsports.com
“..purpose: The plank test measures the control and endurance of the back/core stabilizing muscles.
The plank test is a simple fitness test of core muscle strength, and can also be used as a fitness exercise for improving core strength….

scoring: The score is the total time completed. The table below is just a rough guide to scores for both males and females which I made up. The world record is over 30 minutes!..”

-Side Plank
6 Side Plank Variations for a Killer Core stack.com
3. Dynamic Core Stability Exercises dailyvitamoves.com
-Abdominal rollout on stability ball
Stability Ball Roll Out: Best Abs Exercises ( A ), from youtube.com
-Alternate Leg Bridge on Stability Ball
EXERCISE BALL – FLOOR BRIDGE ALTERNATE LEG LIFT -hep2go, from youtube.com
4. Trunk Extension Exercise Progressions – My Rehab Connection myrehabconnection.com
-Modified “Superman” on BOSU
Workout of the Week #12: Bosu Ball Superman, from youtube.com
-Birddog
Benefits of the Bird Dog Exercise and 8 Challenging Variations
Updated: September 23, 2016 stack.com
-Prone Hyperextension
Hyperextensions for a Strong Lower Back by Lynn Glenn musclemagfitness.com

Specifics

-Men

The 25 Best Abs Exercises By The Editors of Men’s Health March 1, 2014 menshealth.com
Refresh your workout with these ab exercises

-Women

Pool Workout For Abs and Core | Bikini Body Workout | Fitness How To

Why You Don’t Have Six-Pack Abs


“Published on Nov 9, 2016

Apply for coaching (limited slots): https://shedyourfat.com discount “youtube””

Athleanathleanx.com
Smart Snacks for Six Pack Abs


How to Get a Six Pack – ULTIMATE STEP BY STEP GUIDE!! from youtube.com

5 Benefits of Doing Plank Exercise December 05, 2014 • 1,439,176 views fitness.mercola.com
“…The plank is one of the best exercises for core conditioning but it also works your glutes and hamstrings, supports proper posture, and improves balance.

There are many variations you can try to add intensity and work different areas of your body. In the video above, personal trainer Jill Rodriguez demonstrates plank variations you can use to help improve your posture, balance, and overall fitness…”

Pelvic Tilt Form, Muscles Worked, Benefits – Home Gym Exercises homegym-exercises.com/
Best Exercises for Pregnancy – Pelvic tilts and raises

=>Elderly

Core Strengthening Exercises for Seniors – YouTube

Planks: Beginner and Intermediate: Exercise for Women Over 50 …

WARNINGS
*see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

Are Sit Ups Bad for You? The U.S. Military Seems to Think So… Cameron Baker June 15, 2016 issaonline.edu

Straight Leg Sit-ups – YouTube
Video for straight leg sit ups not recommended

Situps, Hip Flexors & Lordosis by CHRIS DANIELS Last Updated: Sep 17, 2011 livestrong.com
“…
Safety

Though hyperlordosis can arise from weak muscles, treat it as a medical problem rather than a fitness problem. If you already have hyperlodosis, or other back problems, consult your doctor before beginning new exercise programs. While exercise is an important part of improving back health, exercising with back problems places you at a much higher risk of injury. Your doctor can help tailor exercises to your individual medical and physical condition.
..”

Q Ab/Core Exercises Are leg-lowering exercises effective for training my lower abs? sharecare.com
“.. National Academy of Sports Medicine answered
While most people feel the effects of leg-lowering exercises in the lower ab region, the primary muscles being used during these movements are the hip flexors. The main hip flexor, the psoas, passes right through the lower abdominal region as it runs from the lower back to the outside of the upper thigh; as it gets stressed and fatigued during this exercise, many people will feel it working and mistake this for the lower abs, which are in the same general area. A word of caution: leg-lowering exercises are potentially risky and can wreak havoc on the lower back if you lack proper core stability and flexibility in the hips. If you are unable to perform the movement without your lower back moving off of the floor, then you should work on improving the flexibility of your hip flexor muscles and stability of your core before incorporating leg-lowering into your program as this can place extreme stress on the vertebrae in the lower back. Instead, try a reverse crunch or knee-ups as these exercises tend to be a little more lower-back friendly…”

Fitness: Abdominals-“Torso Rotation Machine” w/HealthFitnessLifeGuy

-Back too (erector spinae)

Top Exercises for Strong Glutes and a Pain-free Back
https://youtu.be/cE_cKrtUfWk
*see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com

Back Hyperextensions
By Mike Samuels Updated June 6, 2019 livestrong.com
“..A strong back provides a solid foundation for strengthening other muscles throughout the body. Back hyperextension exercises are often overlooked when it comes to increasing your core strength and adding muscle mass, but they are commonly included in rehabilitation programs. To maximize hyperextension benefits, you need to know how to perform them, their different variations and where to fit them in your routine.
..”

Back extension / Hyperextension ( lower back exercises )

//www.instagram.com/embed.js

-Legs too

Squats: The secret to strong abs freeletics.com
“Doing squats is about more than building muscle and strengthening your legs. It’s the secret to strong abs. Read more to find out why…”

Squat More Weight Instantly (ALL ABOUT ABS!) – YouTube

Squats Can Give You Better ABS too! – YouTube

-Full Body

How To Do A Turkish Get-Up

How to do a Turkish get-up

Partial Turkish Get-Ups – YouTube

Partial Turkish Getup – YouTube

Any other sit-ups you do that you would like to recommend?

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Fitness: Upper Body Workouts-Shoulders

Skeletal Biomechanics

Bones & Joints of the Shoulder shoulderdoc.co.uk
“The bones of the shoulder consist of the humerus (the upper arm bone), the scapula (the shoulder blade), and the clavicle (the collar bone).

The clavicle is the only bony attachment between the trunk and the upper limb. It forms the front portion of the shoulder girdle and is palpable along its entire length with a gentle S-shaped contour.The clavicle articulates at one end with the sternum (chest bone) and with the acromion of the scapula at the other. This articulation between the acromial end of the clavicle and the acromion of the scapula forms the roof of the shoulder.

The scapula is a large, flat triangular bone with three processes called the acromion, spine and coracoid process . It forms the back portion of the shoulder girdle. The spine (which is located at the back of the scapula) and the acromion can be readily palpated on a patient. ..”

Shoulder Joint – Human Anatomy | Kenhub

Shoulder Joint – Glenohumeral Joint – 3D Anatomy Tutorial

Glenohumeral Joint Abduction, Adduction, and Rotator Cuff

Scapula (“Shoulder Blade”)

-Skeletal

Movements of the Scapula

Medical Gross Anatomy Movements of the Upper Limb – University of .. http://www.med.umich.edu

Muscles That Move the Scapulae
Mollie Martin // Exercise Science // 5/2/2017 acefitness.org
“The scapula, commonly referred to as the shoulder blade, is the bone that sits above the rib cage in the upper back. It creates the shoulder joint where it meets with the head of the humerus—the bone of the upper arm.

The scapulae can move in six directions and each movement is produced by specific, primary muscles…”

Shoulder Muscles Anatomy, Diagram & Function | Body Maps healthline.com

Shoulder Muscles: Anatomy, Support & Movement
Chapter 12 / Lesson 7 Transcript
study.com
*re (e.g. rewind), serratus (knife-like)-supports, etc..

Muscles That Move the Scapulae
Mollie Martin by Mollie Martin
on May 02, 2017 acefitness.org
“…The scapula, commonly referred to as the shoulder blade, is the bone that sits above the rib cage in the upper back. It creates the shoulder joint where it meets with the head of the humerus—the bone of the upper arm.

The scapulae can move in six directions and each movement is produced by specific, primary muscles….”

Others:

Cable One Arm Lateral Raise – Shoulders Exercise

Assessment

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

-Flexibility
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

Shoulder Range of Motion Aka: Shoulder Range of Motion fpnotebook.com
Shoulder flexibility test topendsports.com
“..purpose: To test the flexibility of the shoulder joint, which is important for injury prevention and in particular is important in swimming, racket sports and throwing sports…”

1. Shoulder Flexion & Extension

ROM Testing for Shoulder Flexion and Extension – YouTube

MMT Shoulder flexion and extension – YouTube

Shoulder Injuries: Pain, Diagnosis & Exercise Rehabilitation By Mark Occhipinti, Ph.D. | Jan 10, 2017 8:00 AM | Rehabilitation, Fitnessafpafitness.com
“..Internal rotation – the arm rotates inward toward the midline of the body.
External rotation – the arm rotates outward, away from the midline of the body…”

Maximum Flexion External Rotation Test (CR) – YouTube

2. Internal & External Rotation of the Humerus at the Shoulder

ROM testing Shoulder Internal & External rotation – YouTube

3. Apley’s Scratch Test

Apley Scratch Test pthaven.com
“..Tests for limitations in motions of the upper extremity. Each motion is performed bilaterally to compare…”

Test shoulder mobility – Apley’s scratch test – YouTub

Movement screen Shoulder Pull stabilization screen – YouTube

How to Do a Shoulder Mobility Screen – YouTube

Stability

Scapulothoracic Stabilization Exercises – Watch This First! – YouTube
https://www.youtube.com/watch?v=-EdTMZSBytA
*”t”, “Y”, & “I”

Stretches

Shoulder Inferior Capsule Stretch – YouTube

shoulder posterior capsule stretch – YouTube

Anterior Capsule Stretch.wmv – YouTube

Shoulder Exercise – Superior Capsule Stretch

Open vs. Closed Kinetic Chain Exercises for Rehab By Matthew Lane, DC, MS, CSCS, ART dynamicchiropractic.com
“..A closed kinetic chain exercise can be defined as an exercise performed with the hand (for arm movement) or foot (for leg movement) in a fixed position. The hand/foot remains in constant contact with the surface, usually the ground or the base of a machine. These exercises are typically weight-bearing exercises whereby the patient utilizes their own body-weight and/or external weight.

Closed-chain exercises have been shown to require graded, coordinated and sequential muscle activation to govern joint movements; co-contraction muscle activation to govern stability; and emphasis on proprioceptive feedback to initiate and control the muscle activation sequence. Thus, from a functional prospective, they are more beneficial in the rehabilitative process than open-chain exercises.2 ..”

Muscle Actions and Open and Closed Kinetic Chain Movements …

Shoulder Packing – Scapular Retracting – YouTube

=>Internal & External Humeral Rotation

a. Supine Shoulder External Internal Rotation

b. Dumbbell Internal & External Shoulder Rotations – YouTube

(1) Cable Pulley Machine

How To: Arm Abducted Low-Pulley External Rotation

=>Rotator Cuff (see pp. 294 ACE Fitness 5th Edition)

(1)

a. Rotator Cuff Exercises Assisted Elevation Supine Position

b. SaeboMAS Exercise – Supine Shoulder Horizontal Abduction and …

(2) Dumbells

External Rotation – Seated – Arm Abducted in Front

(3) Cable Pulley Machine

standing external rotation w pulley

Cable Single Arm Exterior Rotator Cuff Pulls

(2) Thera Band Pulley

Thera-Band Pulley: Shoulder Abduction motion

TheraBandAcademy
Published on Feb 5, 2010
c. Get in Shape 3 : Horizontal Abduction Rotator Cuff Exercises – YouTube

Reverse Fly Supine 90 90

=>Prone Arms Lifts

a. Prone arm lifts 1 – YouTube

b. Shoulder prone Y arm lifts: An advanced shoulder … – YouTube

c. Prone W to Overhead Reach with a Lift Off – YouTube

d. 20 Posture Prone Single Arm Extension and Lift – YouTube

=>Closed Kinetic Chain Weight Shifts (see pp. 297)

Closed kinetic chain exercises quadruped – YouTube

Physiology

Correct Cues for Scapular Motion By Megan Senger acefitness.org
“..However, for those with known shoulder-girdle imbalances, the “right” way to move will depend on the exercise objective and your level of expertise in assessing scapular function. For novices and those with known shoulder dysfunction derived from injury, chronic pain or prior medical treatment(s), you should clarify cues before movement begins, says Irv Rubenstein, Ph.D., an author, exercise physiologist and president of STEPS, Inc., a personal-training center in Nashville, Tenn…”

Common Shoulder Deviations

A Practical Guide to Shoulder Pain:
Learn How to Self-Diagnose and Treat Issues
trainedto.com

What is Causing Your Shoulder Pain? Tests You Can Do Yourself.

3:30

1. Pinch Nerve

a. Causes
Pinched nerve causes laserspineinstitute.com
“.. typically caused when surrounding tissues are putting pressure on the nerve. These tissues could consist of surrounding bone, cartilage, muscle, tendons or any other tissues that are inflamed or that have otherwise invaded the nerve’s space. As a result, the nerve’s signals can be both interrupted and amplified, manifesting as tingling, numbness, muscle spasms or shooting pains that travel from the location of the pinched nerve to other areas of the body…”

b. Treatment

Treating a Pinched Nerve Naturally with Herbs – Herbal First Aid September 13, 2013 Sue Sierralupe Wellness thepracticalherbalist.com
“..sure you have sufficient amounts of the following:

Calcium
Potassium
Vitamin B6
Vitamin B12

Remember the rules about ice and heat – Ice reduces inflammation, Heat loosens muscles. Some people find relief by switching between icing the injury and then applying a heating pad…”
7 Insane (But Effective) Ways to Treat a Pinched Nerve in Your Neck fulkchiropractic.com

Most Important Exercises to Help Pinched Nerve & Neck Pain.

2.
Thoracic Outlet Syndrome – Everything You Need To Know … – YouTube

b. Treatment

Quick Relief for Thoracic Outlet Syndrome – YouTube

Thoracic Outlet Syndrome Stretches & Exercises – Ask … – YouTube

3.
Common Causes Of Rotator Cuff Injury – YouTube

a. symptoms

Top 3 Signs Of A Rotator Cuff Tear

b. Treatment

Natural and Home Remedies for Rotator Cuff

Natural Healing for Rotator Cuff Injuries

*use a sling to “release tension” and strain from humerus joint, ginger, hot and ice cold treatment

How To Treat a Rotator Cuff Tear and Speed Recovery – YouTube

(2) Exercises

How to treat a shoulder rotator cuff tear at home | Orlando … – YouTube

How to fix rotator cuff injuries for good

4.
Physical Therapist’s Guide to Acromioclavicular (AC) Joint Injuries moveforwardpt.com
“..Acromioclavicular (AC) joint injury is a term used to describe an injury to the top of the shoulder, where the front of the shoulder blade (acromion) attaches to the collarbone (clavicle). It can be caused by a traumatic event, such as a fall directly on the outside of the shoulder, or by repetitive overuse. AC joint injuries are most common in individuals younger than 35 years of age, with males sustaining 5 times more traumatic AC joint injuries than females. Because younger athletes are most likely to participate in high-risk and collision activities, such as football, biking, snow sports, hockey, and rugby traumatic AC joint injuries occur most often in this population. AC joint injuries can be identified and effectively treated by a physical therapist, often avoiding the need for surgery…”

AC Separation thesteadmanclinic.com
“.. is a very frequent injury among physically active people. In this injury the clavicle (collar bone) separates from the scapula (shoulder blade). It is commonly caused by a fall directly on the “point” of the shoulder or a direct blow received in a contact sport. Football players and cyclists who fall over the handlebars are often subject to AC separations…”
AC Joint Separation sportsinjuryclinic.net
‘…AC joint taping

An AC joint taping should be applied which fixes and supports the joint into the correct position to assist with healing. The joint may need taping for 2-3 weeks.

First apply two or three strips of 2.5cm zinc oxide tape over the top of the shoulder covering the AC joint. This will provide an anchor for the support strip to attach to. Next pass a support strip of tape from the front of the shoulder, down the side of the arm applying tension to the tape. Pass it under the elbow and back up to the top. This support strip will help pull the AC joint down. Secure the support strip with a piece elastic adhesive bandage getting the patient to tense the bicep muscle when it is applied to allow for muscle expansion. Finally trim the lower part of the support taping away to finish…”

Effective Self-Treatment for AC joint pain-Acromioclavicular … – YouTube

Common shoulder dislocation can heal just as well without surgery Date: October 22, 2015 sciencedaily.com
“..For minor AC joint dislocations, surgeons often suggest patients wear a sling for a few weeks and undergo physiotherapy, rather than undergo surgery using a plate and screws…”

How to Treat a Separated Shoulder – YouTube

Sal: I had a grade 1 “shoulder separation” “closed” fracture diagnosed on November 14th (a week after my injury from “muscle” overuse-happened while doing pull-ups and various other shoulder usage workouts-did my weekly abs and tricep exercise routine)..

I’ve been doing various “natural treatments” and physical therapy. I was able to start benching for the 1st time yesterday (12.6.17). I used to bench 185lbs on my 3rd set (6 repetitions), but I started with only 55lbs and hope to slowly increase it progressively.

Shoulder Separation Exercises summitmedicalgroup.com

Top Three Exercises for a Dislocated Shoulder – YouTube

Sal: I had a shoulder “dislocation” while doing pull-ups last week (11.9.17). I don’t want to lose the strength of my muscles, so I can do “less” weights and more reps (to a point with no pain).

For example:

Front Dumbell Shoulder Raises: I used to do 3 (sets) x 10 (reps) x of 35 lbs=1,050 total volume, so I can do 3 sets x 70 reps of 5 lbs or more depending on how I feel to equal still 1,050 total volume.

4 Tests to Differentiate Shoulder Impingement and AC Joint Dysfunction

5.

Shoulder Bursitis
Medical Author: William C. Shiel Jr., MD, FACP, FACR
Medical Editor: Melissa Conrad Stöppler, MD medicinenet.com
‘..A bursa can become inflamed from injury, infection (rare in the shoulder), or an underlying rheumatic condition. Examples include infection of the bursa in front of the knee from a knee scraping on asphalt (septic prepatellar bursitis), inflammation of the elbow bursa from gout crystals (gouty olecranon bursitis), or injury as subtle as lifting a bag of groceries into the car, which could inflame the shoulder bursa and lead to shoulder bursitis…”,

How to Treat Shoulder Bursitis – YouTube

RE: Shoulder Bursitis – YouTube

6. Impingement Syndrome (7:51)

Shoulder Impingement: Signs and symptoms – YouTube

b. Rehab

Shoulder Impingement: Rehab & Exercises

Shoulder impingement syndrome | All causes and treatment options alwaysfysio.nl

“…Shoulder impingement surgery recovery time

The shoulder impingement surgery recovery time usually takes 6 weeks to 3 months. The first days using pain medication is recommended. After about a week most pain will disappear. It’s important to keep moving your fingers, wrist and elbow to prevent them from getting stiff…”

Shoulder Impingement
physioworks.com.au
“..Researchers have concluded that there are essentially 7 stages that need to be covered to effectively rehabilitate these injuries and prevent recurrence.

These are:

Early Injury: Protection, Pain Relief & Anti-inflammatory Treatment
Regain Full Shoulder Range of Motion
Restore Scapular Control and Scapulohumeral Rhythm
Restore Normal Neck-Scapulo-Thoracic-Shoulder Function
Restore Rotator Cuff Strength
Restore High Speed, Power, Proprioception and Agility Exercises
Return to Sport or Work
..’

7.
Shoulder Tendinitis my.clevelandclinic.org
Shoulder bursitis and tendinitis are common causes of shoulder pain and stiffness.
“..The shoulder joint is kept stable by a group of muscles called the rotator cuff as well as the bicipital tendon (the tendon that keeps the upper arm bone within the shoulder socket). When the rotator cuff tendon or the bicipital tendon becomes inflamed and irritated it is called rotator cuff tendinitis or bicipital tendinitis.

An area called the subacromial bursa lies in the space between the shoulder tendons. The bursa is what protects these tendons. Subacromial bursitis occurs when the bursa becomes inflamed.

Both conditions (shoulder bursitis and tendinitis) can cause pain and stiffness around the shoulder and may exist together…”

An Effective Self Treatment for Shoulder (Tendonitis … – YouTube

Winging Scapula shoulderdoc.co.uk
“..This is known as a scapula ‘ dysrhythmia ‘. This leads to apparent ‘winging’ of the scapula. … It is prone to injury as it is much more vulnerable than many of the other nerves of the brachial plexus.
The test for identifying a long thoracic nerve injury is the ‘serratus wall test’. The patient is asked to face a wall, standing about two feet from the wall and then push against the wall with flat palms at waist level….

Acute Protrusion of the Scapula Laurie Meng, PA-CJack-ky Wang, Wednesday, September 14, 2005 patientcareonline.com
“…The integrity of the supraspinatus and rotator cuff can be assessed with the “empty can” test. The patient stands facing the examiner, who abducts the patient’s arms to 90 degrees in forward flexion and 30 degrees of horizontal abduction with the thumbs pointing downward. In this position, the arms are internally rotated as far as possible. The patient then attempts to elevate the arms against the examiner’s resistance. Difficulty in elevating the arms reveals weakness of the supraspinatus. In this patient, the test results were negative.

Other conditions to consider in the differential diagnosis include biceps tendonitis, suprascapular nerve entrapment, scoliosis, acro-mioclavicular joint disease, glenohumeral instability, rotator cuff tear, trapezius palsy, impingement syndrome, fracture malunion, and scapular osteochondroma…’
*hands facing backwards when hands are on the side is also a sign of “scapular protraction deviation” (also internal (medial) rotation of the humerus)
‘When performing a shoulder screen and observing the client from a posterior view, a trainer notices an outward protrusion of the vertebral borders, but not the inferior angles, of the scapulae. What deviation is most likely being observed?”,
4 Techniques to Fix Scapular Dyskinesis precisionmovement.com

Best Scapular Dyskinesis / Dyskinesia Exercises

The Painful Shoulder: Part I. Clinical Evaluation aafp.org

Stability

The Top 4 Shoulder Stability Exercises You Aren’t Doing… yet.
November 10, 2015 By dsstrength.com
“…Here are four exercises that we use to maximize the efficiency and effectiveness of our shoulder stability and mobility training so we can keep our athletes healthy and devote more time to what really matters: unleashing the beast within them…”

Frontal Plane

Front Raise

Stand up and hold one dumbbell with each hand in front of your thighs, palms facing your body.

Raise the dumbbells forward then up until your arms are close to being parallel to the ground and lower them back down after a short pause.

Keep your arms extended throughout.

more…
http://www.dumbbell-exercises.com/exercises/shoulders/#1

Sal: I do 3 sets of 10 repetitions at least once a week as part my 3-cycle upper body workout. I started going shoulder workouts to improve my throwing arm (e.g. baseball/softball). Now, I just do it for looks to even my muscles. What are som of your upper body: shoulder workouts?

Dumbbell Exercises for Shoulders dumbbell-exercises.com
Dumbbell exercises for shoulders target the inner, outer and rear deltoid muscles as well as the trapezius.
“..Browse through the various dumbbell exercises for shoulders below:..”

The Best Dumbbell Only Shoulder Workout
Your three-move workout to build bigger shoulders and improve muscular imbalances.
by C. J. Murphy, M.F.S.
http://www.mensfitness.com/training/build-muscle/best-dumbbell-only-shoulder-workout

The Best Dumbbell Only Shoulder WorkoutYour three-move workout to build bigger shoulders and improve muscular imbalances.by C. J. Murphy, M.F.S.http://www.mensfitness.com/training/build-muscle/best-dumbbell-only-shoulder-workout\3. SEATED DUMBBELL CLEANSets: 3 Reps: 12–15 Rest: 60 sec.Hold a dumbbell in each hand and sit on the edge of a bench. Keeping your lower back flat, lean forward. Explosively straighten your body and shrug the weights so your arms rise. Allow the momentum to flip your wrists so you catch the weights at shoulder level.

3. SEATED DUMBBELL CLEAN
Sets: 3 Reps: 12–15 Rest: 60 sec.
Hold a dumbbell in each hand and sit on the edge of a bench. Keeping your lower back flat, lean forward. Explosively straighten your body and shrug the weights so your arms rise. Allow the momentum to flip your wrists so you catch the weights at shoulder level.

Sal: I do 3 sets of 10 repetitions also at least once a week as part my 3-cycle upper body workout.

#see more on Medical: Parts of the Muscular System, from goodnewshealthandfitness.wordpress.com

Serratus anterior dumbbell punch

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Back: Shoulder Shrugs – Trapezius (Exercise / Anatomy)
https://youtu.be/-w1k1rv0udM
*adducts scapulae , upper trapezius muscles

Sal-I do 3 sets of 10 reps between my lunges (lower body workout days) as an additional muscle exercise outside my upper body workout days

Glenohumeral “Shoulder” Joint

The Shoulder Joint! Exercises And Stretches Jeremy Likness April 12, 2009 • 6 min read bodybuilding.com
“..One of the first ways to prevent shoulder joint injuries is to prepare the shoulder joint for stress. This means training the shoulder joint with resistance. While many people incorporate shoulder exercises into their training program, they fail to properly balance the movements or prioritize based on relative strength. As an example, the shoulder joint helps control the descent of a pull-up – the shoulder group as a vertical pushing mechanism is antagonist to the upper back group as a vertical pulling mechanism. Therefore, training between the two should be balanced, so that the volume of pull-up or pull-down movements matches the volume and intensity of shoulder pressing movements within a training cycle. ..”
*see Standing Military Press bodybuilding.com

-Stretch Band

Shoulder strengthening exercises- physical therapy

Deltoids “Delts”

Shoulder Workouts For Men: The 7 Best Routines For Bigger Delts Bill Geiger July 30, 2016 • 6 min read bodybuilding.com

Whatever your goal, one of these 7 mass-building shoulder workouts can help you achieve it!

12 Best Shoulder Exercises (THE DELTOID DOZEN!!)

-Anterior

Isolated Anterior Deltoid Exercises : Fit U

-Posterior

The Top 3 Posterior Deltoid Exercises For Thicker Shoulders
https://youtu.be/7P-P_NpU8b8
“..#1 – Face Pulls – These are an uncommon but hugely effective movement to build rear delts and upper back size and strength. I include these as a staple in my shoulder workouts and would recommend you do the same. To perform them just grab the top of a rope attachment from underneath using a neutral hammer style grip and set the cable at chest height. Then, row the weight toward your face while keeping your shoulders down and back and scapula retracted. I include these as the main lift in my posterior deltoid workout. #2 – Bent Over Rear Delt Raises (Cable) – These can be done using dumbbells or a cable, but the cable variation provides a more consistent resistance curve and is more effective overall. These are one of the very best rear delt exercises because they allow you to directly isolate the posterior delt with minimal involvement of other muscle groups. Just set the cable at the bottom of the machine, grab the handle with a neutral grip, and then allow your shoulder to hang forward slightly. While keeping your back flat, raise the cable out to your side until you feel a strong contraction in the posterior deltoid. #3 – Rear Delt Rows – You can use these as an optional add on for some more volume in your rear deltoid workout. These are similar to a one arm dumbbell row, except that instead of tucking your upper arm at your side, flare it out so that it’s perpendicular to your body. Then row the weight straight up to your chest…”

Fitness: Various Tricep Exercises goodnewshealthandfitness.wordpress.com

Rhomboids

Free Weight Exercises for the Rhomboids by KAY TANG Last Updated: Sep 11, 2017 livestrong.com
“Located in your upper back and between your shoulder blades, the rhomboids are responsible for shoulder retraction, or the drawing of your shoulder blades together. If the rhomboids are weak or tight due to disuse, your shoulders will drift forward — a common problem for people with sedentary lifestyles. If you incorporate a lot of horizontal pressing movements in your workout, such as bench presses, and focus only on biceps, lats and chest development, you may be neglecting your rhomboids. ..”

Dumbell Bent Over Row : Best Back Exercises ( Lat exercises )
https://youtu.be/kLj5SMnhdX8
“..http://www.sixpackfactory.com : The dumbbell bent over row works the middle and upper back area. The specific muscles that are being targeted are the latissimus dorsi, the rhomboids and the middle and lower trapezius. To perform the DB Bent over Rows hold a dumbbell in each hand and bend forward from your waist until your back is parallel to the floor. Let your arms hangs straight down with your palms facing backwards. Pull or row the dumbbells up and into your chest area by contracting your back muscles. Return to the start by straightening the arms. Breathe out as you pull the dumbbell up and breathe in as you return to the start…”

-Back
Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com
Define Your Back: 5 Easy Rhomboid Exercises healthline.com
“..Your posture says a lot about how you take care of your body. The way you stand or sit shows how well your joints and muscles are working. Poor posture alignment can lead to problems like chronic back, neck, and shoulder pain. It can also cause muscle atrophy and weakness.

The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. This is especially true if you have overdeveloped chest muscles, or your shoulders pronate forward.

The rhomboids are rhombus-shaped (hence their name) and are used to pull the shoulder blades together. They also rotate the scapula in a downward direction and provide stability for the shoulders.

These five exercises will help strengthen the rhomboid muscles and improve your posture…”

Rotator Cuffs

Rotator Cuff Exercises (Why EVERY WEIGHTLIFTER Needs Them!)
https://youtu.be/tBR4N95asKo
(SITS)
Rotator Cuff anatomyzone.com
“The rotator cuff is a group of four muscles which stabilise movements of the shoulder at the glenohumeral joint.
Read more

You can remember them using the acronym SITS:

Supraspinatus

Infraspinatus

Teres minor

Subscapularis”
*see Top 3 Rotator Cuff Exercise Mistakes (FIX YOUR SHOULDER PAIN!) from youtube.com

-Resistance Band

Rotator Cuff Workout – Rotator Cuff Exercises for Injury Prevention

Traps

The 11 Best Traps Exercises By The Editors of Men’s Health, Photography By Beth Bischoff, Photography By Nicholas Grieves March 25, 2015 menshealth.com
Build monster trap muscles with these upper-body movements

Misc

Trapezius Exercises By Lee Hayward leehayward.com
“..The trapezius (traps) muscle is made-up of three separate regions. The upper portion of the trapezius is mainly responsible for shrugging your shoulders. The middle and lower regions are used during rowing type movements. Well developed traps help to counterbalance the chest and front (anterior) deltoids. This helps to improve posture and reduce the risk of injury. ..”
*see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com

” Bent Lateral Raises (also known as “Reverse Dumbbell Flyes”)

This exercise works the rear (posterior) deltoids and the middle traps. Secondary stress is applied to the forearms. ..”

Pain: DOMS

*see Fitness: Medical-Delayed Onset Muscle Soreness goodnewshealthandfitness.wordpress.com

Home Remedies for Shoulder Pain top10homeremedies.com
“..Here are the top 10 home remedies for shoulder pain….

6. Turmeric

Turmeric is a good remedy to relieve pain in your shoulder. The curcumin in turmeric contains antioxidant as well as anti-inflammatory properties that help reduce pain and swelling…”

Instant Relief from Shoulder Pain With Natural Home … – YouTube

18 Helpful Home Remedies for Shoulder Pain homeremedyhacks.com

How To Relieve Shoulder Pain | Chiropractor Wadesville near Evansville

Various Cable Pulley Exercises

5 Shoulder Exercises with Cables!

Shoulder Workout with Cable Exercises leehayward.com
“..The benefits of using cables for your shoulder workouts is that they keep constant tension on the deltoid muscles at all times. You get a better range of motion and resistance right from the start and all the way to the top of each movement…

These are adjustable resistance bands that allow you to vary the resistance based on the exercises you are doing. And these bands start at just a few pounds of tension and go all the way up to over 250 pounds in tension, so they are strong enough for ANYONE to get a good workout with…”

5 Killer Exercises for HUGE Shoulder Gains Using Cables part 3 …

Shoulder Exercise Superset on Cable Machine – Fitness Model Diana Chaloux

-Single Arm

Single Cable Shoulder Workout

One-Arm Cable Front Raise

How To Do: Cable Scarecrow – Single Arm | Shoulder Workout Exercise

Sore Neck

STRETCHING
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

16 Simple Stretches for Tight Shoulders greatist.com
‘..Whatever the reason, sooner or later it hits you: Your shoulders are scrunched, your neck hurts, and your muscles feel tight.

“The neck and upper back area hold a lot of tension,” says Karena Wu, a physical therapist and owner of ActiveCare Physical Therapy in New York. “The amount of time spent with forward head and shoulder posturing increases the stress on the soft tissue and joints in the area.”..

Scapular Setting..

Shoulder Stretches
1. Chin Retractions…

3. Shoulder Rolls…

5. Cow-Face Pose..


7. Shoulder Rotation (“Goal Post” Arms)

8. Standing Wall Stretch

9. Angular Neck Stretch

11. Low-Back Hand Clasp

12. Arm Circles

13. Reverse Prayer Pose

14. Thread the Needle
SHOULDER MOBILITY

SHOULDER MOBILITY

….

Neck Pain Stretches & Exercises – Ask Doctor Jo – YouTube

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