Tuesday, February 15, 2011

Large Muscles

These are just some ideas for your large muscles.  It is NOT a replacement for PT.  This stuff would help walking and sitting in a chair.

1.  leg lifts-bent knee.  If standing, this looks like marching (15-20x)
.  kicking-more leg stuff, but this is for your calf I believe.  If seated, kick your bent leg all the way out (15-20x)  If standing, kick your foot up behind you, bending your knee.  

3.  arms-punching up (over your head) and forward (like Tae Bo)

4.  get more of a workout by adding wrist and ankle weights.  The wrap-around, velcro is good.  Slip-ons are okay for small hands, but are still tight getting on.  Start with just 1 or 2 pounds and you can slowly increase.

5.  squeeze your legs together (20x)

6.  bridge or pelvic tilts (15-20)  Bridging is more of what you want for legs.  http://www.youtube.com/watch?v=X3kCp0v3Czk&feature=channel

7.  build up those abs  If in a chair, sit independently.  Sitting independent, raise both arms up, over head.  Toe touches, sit-ups, and crunches are good.

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