5 Everday Exercises to Improve Stability (with Video demo)
Cherie demonstrates all 5 Everyday Exercises.
These 5 exercises are appropriate for most people. If any of the exercises do not feel right for your body or cause pain do not do them. If your doctor has told you not to perform any of these exercises, do not do them. Listen to your body and do your best.
1. Self-massage of the quadriceps & hamstrings: 30 to 60 seconds each muscle group. Seated in a chair or sitting on the floor, massage with hands, a rolling pin, foam roller or stick roller. Gently rub through from end to end the large muscles. If you notice tender areas gently massage the specific area. These large muscle groups can become very tight and bound up from overuse or lack of movement.
2. Cat Cow: 10 times. On the floor, hands and knees, gently round the back and arch the back slowly.
3. Bridges: 10 times. Lie on the floor, bend knees, feet on the floor a few inches from your glutes, ankles about 1 inch further out then your knees. Hands by your side relaxed. Gently push through your heels to lift your pelvic girdle (glutes) off the floor. Hamstrings, glutes and core engage to lift your lower body up.
4. Clam Shell: 10 times each side. Lie on your side, shoulder, hips, knees, ankles stacked one on top of the other. Bend your knees and bring them up to a little less than 90 degree bend at your hips, keep your ankles together as you open your knees moving the top leg only, keeping your torso completely steady. You can place your hand firmly against the outer thigh to add some resistance to the movement. An option to make this more challenging is to tie a band around your legs, just above your knees to add resistance to build strength in the medial glute.
5. Gliding: 10 times each side. Lie on your back, one leg extended on the floor, hold behind the other thigh, lift knee over the hip bend 90 degrees. Point your toe and straighten the knee to feel a stretch in the back of the thigh then flex the foot and bring it back down to 90 degrees.
