How often do you unload groceries? Pick up your children or grandchildren? Work in the garden? Everyday activities can add strain to our bodies if we are not properly conditioned to take on these daily stressors. Here are a few simple exercises that can help make you stronger and prevent debilitating injuries when performing your daily routines.
Rotation to Overhead Lift
- Begin in a standing position with your feet shoulder-width apart.
- Holding a 2 – 6 lb medicine ball (or a small melon or gallon of water…yes, groceries can be used for more than eating!) with your arms outstretched, bend your knees so the ball (or implement) is at knee level.
- Bring the ball to the outside of your right knee, keeping your knees bent and twisting slightly at your torso.
- Starting to straighten your knees, bring the ball diagonally across your body and over your left shoulder – do not let go of the ball!
- As you bring the ball over your left shoulder, slightly pivot your right foot inward to reduce tension on your knee.
- Reverse the motion back to the starting point and repeat 10 times. Complete 2 – 3 sets of 10 repetitions on each side.
- Start in a standing position with your feet shoulder-width apart.
- Lower your body into a squatting position, reaching your hands to the ground. Remember to bend from your hips and knees, not your back!
- Start to push with your legs to a standing position while bringing your arms out in front of your body.
- As you reach a full standing position, raise your arms overhead like you are reaching for the stars!
- Stretch your arms back by adding a slight backbend and open your chest up. Repeat 10 times. Complete 2 – 3 sets.
Whenever you are performing your daily activities, try to engage your core and reduce the impact on your back by using your legs to lift heavy objects.
Best in health and fitness,
Robin Ishibashi Jones
Robin Ishibashi Jones has been a fitness trainer and strength and conditioning coach for over 10 years. A graduate of Whittier College and owner of Stonebridge HomeFit, Robin is a health and fitness enthusiast who makes training easily accessible to people of all levels.
The material presented on this site is for informational purposes only and does not necessarily represent the opinions of Keiro Senior HealthCare, The Institute for Healthy Aging at Keiro, or its contributors. Readers should consult appropriate health, legal, or financial professionals on any matter relating to their health and well-being. Full disclaimer
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