Warning: long post
I have been thinking about those people who would like to do some exercise but can’t for various reasons. I’ve thought of a few things that could possibly be done and which I still do or have done over the years when incapacitated. No I haven’t got a 6 pack, or if I have it’s still shrouded in its safety blanket! But I am sure my muscles and posture have benefited.
All can be done sitting down. If you do do any of them please work within your own limits and be consistent to get any results. You don’t have to do them all everyday, mix them up and do some one day and some the next add music or sing (unless you have a singing voice like mine and are not alone).
Tightening stomach muscles: can be done sitting, standing, when walking and lying down
However you are doing this try and lengthen your spine so you are as tall as you can be.
Breathe in slowly, see your stomach come out not just your chest and slowly breathe out. As you slowly breathe out clench your tummy muscles and hold for a count of your choice, then slowly breathe in releasing your tummy muscles with the breath and either keep repeatIng or have 1 cycle of in/out before tightening again on the next out breath. You can also clench your bottom and pelvic muscles at the same time as the tummy muscles for extra strengthening. These will help strengthen your core and make it easier to stand taller and aid balance, it might help you to wait a bit longer before needing to “spend a penny”.
Arms
Arms straight out to the side at shoulder height and make small circles forwards and then backwards. One arm at a time or both together.
Raise your arms in front of you to near shoulder height and bend at the elbow with hands pointing upwards and palms facing your shoulder, bring your arms in front of your face, trying to touch them together, then move out to shoulder width.
Arms bent to 90o at waist height, hands upwards, make a relaxed fist, clench your upper arms and slowly raise your arms to shoulder height then slowly come back down to waist height. If you can, you could hold, say a tin of beans or similar for a bit of weight resistance.
Legs:
Leg raises -raise one leg from the floor as far as you can. If you get to having your leg out straight in front of you that is great but don’t lock the knee, leave a bit of ‘give’. You could do a few on one side and then swap or alternate. When your leg is raised off the ground you could do some ankle circles, a few in one direction and then reverse also point your toes forwards and backwards, great for circulation.
Tai Chi for beginners.
There is a site I like on You Tube that has lots of small snippets to follow but I would suggest the 9min segment (can be done sitting down) and if you enjoy it there is a 20min segment. It’s called Daily Tai Chi with Don Fiore, link below. It is not complicated like some videos can be. If you do this sitting down I suggest sitting safely towards the front of your chair so that you can gently rock backwards and forwards a little. A chair without arms would probably be best.
I hope the above is useful and gives some ideas for what might be done.
Just thought, there’s no reason why sny of the above could not be done outside when the weather is good!
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