Best 30 Second Core Exercises For Seniors, Do Daily While Standing
- chelsie462
- Mar 9, 2023
- 3 min read
This article is a transcribed edited summary of a video Bob and Brad recorded in November of 2022. For the original video go to https://www.youtube.com/watch?v=ortxiDURobc&t=33s
Brad: We're talking about core strength for the seniors, particularly, but for anyone. Very important for seniors as far as getting out of bed easier, getting up from a chair easier, making your posture better, and decreasing and managing low back pain. We're going to show you a very simple way to do it. You don't have to get on the floor in any contorted positions.
Bob: Absolutely not.
Brad: When we think core strengthening, so many people think of getting down on the ground and doing sit-ups, doing the plank, or doing some oddball things.
Bob: Leg raises.
Brad: Yes. But this is much easier. This is what I want you to do, all you need is a wall. Even if you walk with a walker and you're relatively stable you can do this one. So, listen closely. Go up to the wall, and you're just going to be about arm's width away so you're touching the wall. That's about the distance you're going to start with. You should have shoes on, something so your feet to grip the floor. Not socks or barefoot, for sure.
Bob: You don't want to slide.
Brad: You're right. Get your feet shoulder-width apart. Now we know the right distance. Then put your fingers right here on your lower stomach and tighten those stomach muscles so you can feel them tighten. If you've got a lot of fat tissue there, just work with what you've got. Tighten it up and then hold it tight.
Brad: Reach back out to the wall, while you keep your stomach tight, and go to your forearms with good posture. Don't just bend at the waist, that doesn't count.
Brad: You must go forward with your back straight. It's a little different. If you feel uncomfortable, start out closer and that's okay. And then keep your stomach tight as you're here. Hold that for 20 to 30 seconds. You'll feel that stomach get tight and tired.
Brad: Now, if you do this and it's too easy for you, don't get too far out. The other option is simply to take one leg and lift it off the ground, about two inches is all you need.
Bob: That's going to force you to tighten up your stomach even more.
Brad: Yep, and just do that so you get those 30 seconds done. Simply push away, back up. If you have a walker or whatever, then you're fine. And that's it.
Bob: I’ll tell you; it really helped my shoveling snow.
Brad: To learn how to tighten the core?
Bob: Yeah, right. It’s really a lot better on the back.
Brad: Yep. So, this is something that we've got from Doctor McGill. He's a world-renowned therapist.
Bob: He's the back guy.
Brad: Yep, he's the back guy.
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