If your legs feel weak, or achey, here’s a solution for you.
We were built for movement and when we don’t move enough – when we spend too much time in a chair or car – our leg muscles get out of balance and lose strength. Balance and strength occur when we use our legs. When we use our legs, and they are strong, we feel stable instead of weak.
When your legs are out of balance – some muscles are weaker than others – then you get aches and pains in your legs. When your muscles are out of balance, they pull on the bones in a different way than they are supposed to. This causes arthritis.
Some savvy doctors recommend that their older patients take tai chi classes. Tai chi (pronounced ti-chee) is done standing, and the people who practice it develop strong legs and good balance.
Here’s a simple strengthening movement that you can do at home or anywhere.
Stand near a piece of furniture, like the back of a chair. Stand close enough so that you can use the chair back as a support for one hand, if you need it. (And you will probably need it until your balance improves.)
Lift one foot off the ground, and tuck it behind your other calf.
Let go of the chair and try to balance on the foot that is still on the floor.
Keep your hand very close to the chair back in case you need to support yourself.
While you are balancing on one foot, you are using all of the muscles in that foot and leg. You will notice that the pressure in your foot moves from Continue reading “Legs Feeling Weak Or Achey? How Balancing Can Help Your Legs Get Stronger”
Here’s an easy, simple strengthening strategy to get long, strong torso muscles.
We often fall into the habit of having a weak, collapsed forward posture. This simple strengthening tip will help you get tall, straight and strong.
You can do this sitting and do this on your back in bed or on the floor.
Lift your arms over your head, stretching as far as you can.
Exhale, and stretch even farther.
Relax a little, but keep your arms up.
Inhale, exhale, stretch a little farther again.
As you stretch up, the muscles around your ribs, abdomen and back are getting stronger. When they are stronger, they will help you stand tall and proud, not slumped forward.
It’s much healthier for your whole body to be straight. Being straight avoids a lot of pain and problems.
When you do this sitting down, it takes your legs out of the mix, in case they are Continue reading “Strengthen Your Torso – Stretching To Get A Strong Straight Painfree Body”
A physical therapist told me that the best way to strengthen abdominal muscles was just to “suck in your stomach and hold it,” several times. And that does work, but when we want strong and flat abdominal muscles, we often think of sit-ups.
Here are a few reasons why they may not be the exercise-of-choice for you.
When you do sit-ups, it’s easy to aggravate your neck and upper back. This can cause neck pain and or headaches.
Sit-ups strengthen the upper abdominals. When the upper abs are tight, they can pull us into forward-head posture. “Forward-head posture” means that when we are standing up, our head is in front of our body instead of over our shoulders. Not good, for many reasons.
It’s easier and less potentially aggravating to strengthen your lower abdominals, instead.
This is how to get into position: Start on your back with your knees bent and pointed toward the ceiling. Lift, or move, your knees toward your head, so that your shins (lower legs) are perpendicular to the floor. Now you are ready for the strengthening movement.
Note: Your head will be resting comfortably and will never leave the floor during the movement.
This is how to do the movement: Using only your lower ab muscles, not your legs or hips, move your knees closer to your chin. That’s it. Your tail bone may lift or roll slightly upward, off the floor or mat. Go back to the position where your shins are perpendicular to the floor. Repeat.
Isolating the lower abdominal muscles can be a very ‘interesting’ thing for a lot of people. They want to do Continue reading “Easier, Safer Ways To Get Strong Abs Instead of Doing Sit-Ups”