Publications
Partners
Does your back twinge when you stack the dishwasher? Is there a niggle in your neck when you drive?
It’s true that as we age we have creakier joints, more stubborn injuries and potentially damaging falls – but it doesn’t have to be all downhill from here.
Nor does keeping your body on track require lots of effort. There are easy exercises you can do at home daily that can make the world of difference.
If you make these simple micro-movements part of your routine every day, chances are it can save you plenty on expensive physiotherapy in the years to come.
The best part? You won’t even break a sweat. And they don’t cost a cent!
Use it or lose it
“From our mid-30s we lose muscle mass – which supports the bones and good posture – and bone density,” says health and fitness trainer Vicki Hill.
And it happens much faster once you hit menopause. “At this time, we lose collagen, oestrogen and testosterone, so if we don’t keep our joints moving, they will ache more,” Hill adds.
“The body is also made up of connective tissue called fascia, which needs to move to stay hydrated. When it doesn’t, we become less mobile.”
Your home workout
In an ideal world, micro-movements should be introduced before you experience pain in a specific area. They’ll activate and condition underused muscles (or relieve tight ones), as well as help keep your joints fluid and your fascia healthy.
The exercises below can be done every day as they don’t put you at risk of injury. Struggling to get it right? YouTube videos can help ensure good technique, if needed.
1 ARCH LIFTS
Helps prevent: heel and/or arch pain
Why Strengthens key muscles in your feet, improves balance and helps to avoid debilitating injuries.
How Stand barefoot and, while maintaining full contact with the ground, contract the muscles in your arch as if a dome is inflating under the middle of your foot. Repeat 5 times.
2 BRIDGES
Helps prevent: knee pain
Why “Aching knees are often due to weak glutes or glutes that are not activating – or else tight glutes or quads,” Hill says.
How Lie on your back with your knees bent and your feet flat on the floor. Tilt your pelvis so your back is flat to the floor, then gently squeeze your glutes and push your hips up. Slowly lower your hips and repeat 5 to 10 times. You can do these while watching TV.
3 DEEP BREATHS
Helps prevent: back pain
Why Belly breathing will help relax the muscles in your back.
How Lie on your back and breathe through your nose. “Imagine a balloon inside your tummy and, as you breathe in, try to fill the balloon with air,” says physiotherapist Hazel Anderson.
“As you exhale, allow the balloon to deflate.” After 5 to 10 repetitions, turn over onto your front and repeat.
4 SHOULDER ROLLS
Helps prevent: stiff shoulders
Why Maintains good shoulder mobility, which will help with all sorts of household tasks.
How Stand upright with your hands by your sides and your feet hip-width apart. Slowly rotate your shoulders forwards in big circles 5 to 10 times. Then repeat the movement backwards 5 to 10 times.
Haven't secured your ticket for SNF yet? We’ve got a special offer this Women's month, giving you the chance to save R100 off your tickets!
Book your tickets now here
5 ONE-LEGGED BALANCE
Helps prevent: falls
Why Any activity that keeps you on your feet, such as walking, builds your balance, but this will challenge your stability that bit further.
How Stand with your feet hip-width apart and lift one foot off the floor. Aim to hold for about 30 seconds, or for as long as you can maintain good form. Try it while you’re waiting for the kettle to boil. You should be able to increase the duration with practice.
6 PRAYING POSITION
Helps prevent: carpal tunnel syndrome
Why Maintains good flexibility and circulation in your wrists.
How Start with your palms pressed together and elbows touching, and then slowly spread your elbows apart. Stop when you feel the stretch and hold for a few seconds. Repeat 5 times.
7 HEEL RAISES
Helps prevent: stiff, tired legs
Why Strengthens calf muscles, vital for making many everyday movements feel easy, such as carrying shopping, walking and climbing the stairs.
How With the balls of both feet on a step, push up with your toes so that your heels are raised above the step, and then allow the heels to come down below the level of your toes in a controlled movement. Repeat 5 times.
READ MORE | Want to get fitter faster? Forget everything you thought you knew and follow these new exercise rules
8 CHIN TUCKS
Helps prevent: stiff neck
Why Releases tension in your upper back and neck.
How Nod your head up and down 5 to 10 times and then turn your face side to side 5 to 10 times.
Don’t delay!
You don’t have to be in serious pain to have physiotherapy – ‘prehab’ is a better option. While minor complaints that come and go might not significantly affect your quality of life right now, if ignored they could snowball into a bigger problem. Get it checked out by a professional.
© FUTURE/MAGAZINEFEATURES.CO.ZA
