6 movements you should be able to easily do (Part 3)

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Part 3 in this series of movements I think we should all be able to do. Part 1 and Part 2 are here. So, what is your assessment? Can you do them all? Let me know in the comment section.

Sit up from a reclined position

How do you get out of bed? Do you sit up in bed then swing your legs over the side and stand up? Can you sit up without using your hands to help?

This is also a basic movement that we should all have the strength to do, but I find many are not able to do this. If one is lying on the floor I think one should be able to sit up, then push oneself onto one's feet into a squat position and stand up.

That said, there are many reasons why this movement might be unsafe for some people. Anyone diagnosed with osteoporosis should avoid flexing the spine, and anyone with a disk problem would do well to avoid it also. Anyone with a back problem should check with their physio or doctor to be certain this movement is safe.

Also I have noticed in my practice that many people's bellies "tent" up along the center line as they attempt an abdominal curl. Any ab curl, crunch, or sit up would be a bad idea if this is happening. There should be no abdominal bulging along the center line of the belly while doing any activity.

This abdominal bulging is an indication of a rectus diastasis, or a splitting of the fascia down the midline of the abdominal wall. Doing anything that creates that bulging is might make the split worse, potentially requiring surgery.

Most people should be able to work on this movement, but use common sense. If you are not sure, consult a doctor.

Walk 2 blocks carrying 2 bags of groceries that weigh at least 10% of your body-weight in each hand (I don't figure you need a video for this one.)

For most people, this is probably adequate for comfortable living, but depending upon what one enjoys doing, one may need to be able to carry heavier amounts.

Children are the perfect graduated weight-training program! They grow and get heavier, and they squirm, which can make carrying difficult.

Carrying heavy things for a few minutes from one place to another (from the store to the car, or from the car to the door) is something we often need to be able to do, so if you are injury-free, practice walking while carrying something heavy frequently enough that you remain strong enough to do it.

There you have it! Six movements that you should be able to do. Can you do them?? If not, get some help! If you live in Vancouver, contact us by replying to this email. We will figure out what level you are at, and build you up from there.

If you don't live in Vancouver, buy the Anti-Aging Exercise Solution DVD. The movements are not identical but should improve your flexibility and strength, and there are 3 levels to choose from depending on your ability.

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Related tips
6 movements you should be able to do (Part 1)
6 movements you should be able to do (Part 2)
How many ways can you get up off the floor?
10 positions we should all find relaxing
Squatting and the knees

Copyright 2013 Vreni Gurd

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