Moves to practise
AS humans grow older, their lives usually get less physical. Those 55 and older do a lot more sitting. They are much less active.
The problem with this is that important ranges of motion can be lost, the joints and muscles atrophied by lack of use.
Bodies become stiff. The stiffness makes it harder, even more painful, to do the same simple movements that were done without even thinking about them years ago.
This is much more serious than merely being out of shape.
Someone once said, “Age reels you in.”
This is an apt description of what happens over the years if you allow it to happen.
Do you wonder if your own ability to move is older than you are?
Three simple movements will answer that question for you.
The first is, as mentioned, a simple move. It consists of sitting down on the floor. Don’t lean against anything.
Don’t have anyone lower you down. Just get into a sitting position on the floor without any help.
Once seated, draw your legs up or stretch them out straight in front of you, whichever is most comfortable. Keep your back straight.
The second movement is just as simple; it’s even easier, actually. Stand up. Simply stand up, without anyone grabbing your hand to pull you up, or using any object other than the floor to get upright again. It’s something you do many times a day from a chair, couch or another seat.
The third part of this test is also a simple move: While sitting in a chair, or on a couch, put your head on or between your knees. It’s the classic position for someone who is feeling faint or dizzy and has nowhere to stretch out and lay down.
Can you do all three? If not, that shows that you have lost a lot of your flexibility and range of motion. In fact, you were probably surprised to learn that you can no longer get your body to do these movements. They were always easy when you were younger.
However, with a little practice, you will be able to do the “three position challenge”.
The range of motion you will regain more than makes up for the efforts you will have to make to accomplish this task.
No one would ever choose to be “fragile” in their 70s or 80s, and these exercises will help you avoid that fate.
Here are the reasons why it’s important to be able to do these three movements: The sit-down-on-the-floor move uses nearly every muscle and joint in your lower body, and several muscles in your torso.
The stand-up-again move not only tests but improves your agility and coordination.
If you are unable to put your head on or between your knees, that shows that your lack of activity has caused your spine to contract. The shrinking of the spine is one of the major reasons we get shorter as we age.
Here are tips to help you do these three movements:
For sitting down, go to a kneeling position, turn onto one hip and one elbow, turn your knees up and push yourself into a sitting position with your back straight and your legs in a comfortable position.
For standing up, lean sideways onto one hip and one elbow, draw your legs into a kneeling position again and stand up. Some folks who haven’t made moves of this sort in many years may get leg cramps while practising. The mineral supplement potassium gluconate can help stop leg cramps.
When doing the spinal stretch of bending your head to your knees, be very gentle and stop at the slightest sign of pressure or pain in your backbone. Easy does it with this movement. – Adventure Sports Weekly/ Tribune News Service