Page 19 - August Sept 2019 NEWSLETTER

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BIRD DOG WALL PUSH UPS

This move strengthens the abdominals as well as the Strengthen your arms and chest so you’re better able to
lower back and glutes. If your knees hurt or you can't carry in all those groceries by doing wall push-ups.
kneel, try the move lying flat on the floor and just lifting
1. Face the wall and stand about two feet away,
the opposite arm and leg.
placing your hands on the wall at shoulder height.
1. Begin on your hands and knees with your back
2. Keep your body straight, then bend your elbows
straight and the abs pulled in.
to the side to bring your chest close to the wall,
2. Lift the right arm up until it is level with the body
letting your heels come off the floor
and, at the same time, lift the left leg up and
3. Press back to straight your elbows and repeat.
straighten it until it is parallel to the floor.
4. Repeat 12 times.
3. Hold for several seconds, lower and repeat on the
other side, this time lifting the left arm and right
leg. KNEE EXTENSIONS

4. Repeat 12 times.
Modification Another great balance exercise is knee extensions, which
If you feel shaky, start with just the arms and legs can be done from a chair.
separately until you feel more comfortable. 1. Sit with good posture, keeping your back straight
and your knees bent
2. Slowly extend your leg out in front of you
3. Hold for a few seconds and then lower back to the
starting position
4. Repeat 12 times.

COOL DOWN

A cool-down provides the body with a smooth
transition from exercise back to a steady state of rest.

The overarching goal of a cool-down is to reduce heart
ELBOW TO KNEE and breathing rates, gradually cool body temperature,
return muscles to their optimal length-tension
Strong abdominals and core affect posture, relieve back
relationships, prevent venous pooling of blood in the
pain and change your mood by helping release
lower extremities which may cause dizziness or
dopamine, the feel-good hormone, into your
possible fainting, and restore physiologic systems close
bloodstream when you exercise.
to baseline.
1. Sit to the front of the chair and upright.
 Focus on long slow deep breathing.
2. Take your elbow across to your opposite knee.
 Similar stretches to the warm up, focusing on
3. Sit back up straight before crossing over to do
the other side. the muscles used.
4. Keep your shoulders back for the whole  Take your time; do not rush the cool-down
movement and lock your abdominals. period.
5. Repeat 12 times.