LEAN EXERCISES FOR LEAN GEEZERS
My objective is to move every muscle and joint possible - not to build muscle but to maintain tone, mobility, flexibility, and physical well-being as long as possible. Remember that the race went to the tortoise - it may take months to see results.
1. Standing with arms out to the side - rotate the arms 10 times forward and then 10 times reverse. Also move the hands - palms up, palms vertical, palms down - during the rotations.
2. Standing with arms out to the side - twist torso right then left 90 deg each - again move hands - palms up, vertical, down during twist - 5x.
3. Standing - touch toes - alternate right hand to left foot, left hand to right foot, both hands to floor between - 5x
4. Sit on a chair and lift each leg [This exercise and 15 recommended by my orthopedist when I was having knee problems saved me a knee operation - don’t expect immediate results - it took several months to notice any difference.]
- 5x directly forward
- 5x lift and rotate foot alternating clockwise then counterclockwise clenching toes after each rotation
- 5x lift alternating with toes pointed forward as much as possible and with toes pointing back as much as possible.
5. Lay on the floor on your back - lift your legs about 10" off the floor
- bend your knees and bring your heels back until thighs are vertical - stretch out both legs forward keeping shins parallel to the floor - repeat 5x.
- repeat one leg at a time alternating each leg for 5x.
- stretch out both legs together - spread legs as much as possible - return to knees bent - repeat 5x.
- with your knees bent, thighs vertical, feet off floor - keep knees together and roll them to each side touching the floor with the knee on each side. Repeat 5x.
6. On your back
- alternately raise each leg up vertically - grasp the calf and try to straighten each leg directly up - 5x.
- repeat 5 x but do not grasp the calf - alternate pointing toes straight up as much as possible and then down/back.
- repeat 5x but grasp the ankle and then rotate your foot - alternating clockwise and counterclockwise - clench toes at end of each rotation.
7. Lay on side - shoulder, hip, leg - both left and right
- raise top leg up vertically i.e. sideways as high as possible -5x
- repeat rotating foot/ankle - 5x - alternate clockwise/counterclockwise.
- raise shoulder and rest on elbow and hip with lower leg raised about 10" off the floor - raise upper leg as before - 5x
- swing top leg back and forth 5x
These next 3 were suggested by my chiropractor when my lower back was out recently.
8. Lay on back with legs bent at knee, feet flat on floor.
- raise butt off floor and stretch out leg - first one and then the other - repeat 5x
- lay on back with feet flat on floor - place right foot on left knee - push/pull left knee right toward the floor - repeat 5x
- repeat with left foot on right knee - push/pull left toward floor - repeat 5x
9. Lay on back with feet flat on floor - shins vertical - hands/arms on floor each side.
- crunch/raise upper body - slowly - enough to move hands at least 6" forward on floor - 10x
10. Lay on back with thighs vertical and shins parallel to floor. Place hands behind head and raise head.
- twist torso so right elbow touches left knee - stretch right leg straight out - alternate with left elbow touching right knee and left leg stretched out - 5x.
11. Lay on back with legs stretched out forward on floor, hands behind and raise head.
- raise both legs slowly until vertical - return to floor - 5x
- with legs vertical - arms out to side - lower legs together - alternately to each side - rotate palms flat down, vertical, up - 5x.
12. Lay on back with legs stretched out forward on floor.
- raise arms vertically with palms slightly further back than head - lift both legs slowly touching feet to hands rolling on to shoulders - 5x.
13. Do 10 push-ups from knee position - 5 on fists, 5 on palms.
14. Sit on floor feet straight out - spread 15" - touch toes slowly - alternating 5x left hand to right toes, right hand to left toes, both hands outside of foot - grasp toes slowly and hold for count of 20.
15. Stand facing wall or door jamb - place 1 hand against support - with other hand hold foot on same side
i.e. right hand on wall left hand holding left foot. Push down with front thigh muscles to move knee back and foot up - do not pull with hand - use hand simply as a rocker support - 10x each knee.16. Standing straight with arms at side - roll head/neck slowly/carefully - alternating clockwise/counterclockwise.
- lean head and shoulders forward and down - pull shoulders, head, arms/elbows back strongly - 5x.
- turn head to side with head erect and pull shoulders/arms back strongly - alternate sides - 5x.
17. Standing erect bend to touch floor exhaling as completely as possible - keep arms close to body and raise arms/hands toward ceiling inhaling as completely as possible - move hands/palms front, out, in - try to remove all carbon dioxide out of your lungs - 5x.
- move arms/hands out and back in wide circle as you raise them to the ceiling - 5x.
- instead of bending to touch floor - squat - keep knees above feet and not in front of feet - move hands down side of leg, ankle to the floor - and then rise on toes as you reach hands to ceiling - repeat 5x with hands close to body and 5x in wide circles.
18. Using 10# weights - let weights hang down and then step forward with left foot and lift left arm with weight forward and up while lifting right arm back and up - 5x. Repeat with right arm, foot - 5x.
- lift up close to side of body to armpit - 5x.
- lift weights close to body directly overhead - alternate with fists front, side, back as you lift - 5x.
- lower weights from above/overhead to behind head and then lift - 5x.
- with weights down - lift out sideways to shoulder height then over head - twisting fists down, sideways, up - 5x.
- with forearms parallel with floor hold weights out to side - alternately move each weight to chest and back out - 5x.
- with weights down - move weights with wrist action - up/down, twists - 5x.
19. Using 15# weights - lift weights overhead - 5x.
- place a weight on each side slightly behind each foot - pickup weight with both hands and swing front and over the other shoulder and return
i.e. pickup weight from behind left foot and swing over right shoulder, from right foot over left shoulder - 5x.- hold weights at/on shoulder close to body - squat and return - keep knees from moving forward of toes - 5x.
- hold weights out in front and step - lunge? forward - 5x each foot.
20. Standing reach down your back over shoulder
i.e. try to scratch the middle of your back with each hand- do the same from below - up
- do with one hand over shoulder and other from below - try to have hands meet
21. Balance - I started this after my Meniere’s.
- standing on one foot - lift the other straight up to knee 5x - then swing forward and back for 5x - then sideways 5x
22. End with standing - roll shoulders/arms loosely in a circle - forward and backward
- grip - release hands/fists - twist hands/wrists
(for my osteoarthritis)n.b. I do these exercises in 20/30 minutes every morning (never on Sunday) first thing when I get up - I use the 10 and 15 lb weights but use what works - 2/5, 5/10. The amount of time is critical for me as I’m very capable of talking myself out of doing any. Before I retired, I did about 10 minutes of several of these when I first got up but wasn’t always consistent. After I retired, I realized I needed to do more - so I modified, added more (particularly weights) and tried to find the time span that I could meet consistently without too much effort - 20/30 minutes seems to work for me. At first it seems like a lot but after learning the sequence and what is involved it doesn’t take as much time as initially expected. I also work with machines for an hour once a week at a rec ctr - 1 set of 15 reps on 15 machines plus reclining and stationary bikes. I should do more but again the time is very important for me to be consistent - I could absolutely not rationalize any reason why I couldn’t take an hour a week. So I adjusted to a solid hour and haven’t missed very often. I still have hopes of either adding a second set with the once a week or getting to twice a week - maybe next year. We were biking 20-30 miles each week but have fallen behind for various reasons i.e. weather, conflicts
