More Basic Exercises
I am thrilled that you are enjoying the site and that it has been helpful. As far as other exercises that are safe for you to do, I would suggest you begin by doing functional exercises. These are exercises that will increase your strength, flexibility and range of motion so that you can get through your day more efficiently and with more energy.
One of the first exercises I work on with all clients is called “sit to stand”.
It is basically a squatting exercise, but you are standing in front of a sturdy chair. Your feet are hip width apart and your arms are out in front of you for stability. Lower yourself as if you are going to sit down, but when your bottom touches the seat of the chair, return slowly to your standing position. Make sure that your weight is placed in the heels of your feet, not the balls of your feet. Having your weight over the heels of your feet ensures that knee stress is kept to a minimum. Repeat 10-12 times.
This exercise works the large muscles of your legs: quadriceps, glutes and hamstrings.
For these next exercises, you will need a piece of flexible exercise tubing with handles. These come is several colors ranging in resistance from light to heavy and can be purchased through physical therapy clinics, health clubs or major sporting goods retailers.
Your tubing needs to be attached to a fixed object at its center, such as wrapped around a structural post or tree.
Once affixed, stand facing the post with your feet hip width apart, pull back on the handles and begin by squeezing your shoulder blades together and pull the tubing toward your body keeping forearms parallel to the floor. Hold this for a count of two and slowly release the band to a count of four returning to the start position. Repeat this 10-12 times.
This exercise works your upper back muscles and improves posture.
Again, your tubing would be affixed in the same fashion as the standing row, however, this time you will be facing AWAY from the post.
Stand with feet hip width apart, reach behind you to grasp a handle in each hand. Begin with your arms straight out at your sides and your palms facing forward, with tubing in hand, pull your hands toward one another until they meet extended in front of your body. Think of hugging a tree so there will be a slight bend in your elbows. Return to the original position and repeat 10-12 times.
This exercise works the chest and shoulder muscles.