A Variety of
Below is a
video showing four exercises that work on a variety of things including:
- Shoulder health
- Stomach strength
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With Mike DVD
Rotation – Bring your arms up and out to the side until
both arms are shoulder height. Then rotate both arms forward and
backward. The motion should come from the shoulder joint and you should
see your palms and elbows rotating up and down. See how far you can
rotate in each direction. This is a great exercise for the rotator
cuff. Repeat 10 times.
One Foot and
One Toe Behind – Stand behind your chair and hold on to
it. Place your right foot flat on the ground and bring your left foot
behind your right but as you set it down only allow the toe to touch
the ground. Most of your weight should be on your right foot.
This is almost like standing on one foot but you have a little help
from that left toe. Balance there for about 30 seconds and try to use
your chair as little as possible, but make sure your hand is never more
than an inch away from the chair in case you need to grab it.
If you want to make it harder you can move your head up and down. Look
up at the ceiling and then slowly move your head down and look at the
floor, and repeat. This throws off your inner ear and makes it more
challenging to keep your balance.
After 30 seconds turn around to stand on the left foot, bring the right
toe behind, and balance again.
Rotation (with weights) – Hold your weights in front of
your stomach with your elbows bent at 90 degrees and your elbows by
your sides. Contract your abdominal muscles and rotate slowly to one
side and then back to the other side. Rotate to each side 10 times.
Sideways – You will be stepping side to side repeatedly in
the same area. Start by stepping to your right with your right foot and
then bring your left foot over as well towards your right foot. Don’t
put the left foot all the way down, though, just tap it next to the
right foot and then step back to the left with your left foot. Place
the left foot down and then bring the right foot over and tap it by
your left. Step – tap – step – tap. Go to each side 10 times.
The bigger your step is the harder it will be. For an added challenge,
swing your arms sideways in front of you like a pendulum as you step.
When you step to the right, swing both arms along to the right. When
you step to the left, swing the arms to the left.
Mike, I just received your 3 DVD's of Moving With Mike. Thank you, they
are just what I need to motivate me to stay with a program that I can
do. I like having the 3 of them to have a few variations. I also like
doing the balance ones as at my age I need that. Thank you again." -Joyce F., 80