Exercise for the Weak is one of the most common exercises for the disabled and the elderly.
It’s an essential part of life.
But the exercises it requires are often far too weak to even be performed.
Here are the basics of what to do. 1.
Stand with your back straight.
Position your feet about 5 inches apart.
Hold for a few seconds.
This should help you feel more comfortable.
If you feel your spine moving, do it again.
Keep doing it until your shoulders are bent and your neck is straight.
Your body should feel lighter and more relaxed.
Hold it for five seconds.
Now position your knees in a 90-degree angle.
Hold at least 15 seconds.
If the exercise doesn’t have a firm hip, hold it for 10 seconds.
Lateral pelvic floor exercises.
Do three sets of 10 reps.
Now, your pelvic floor should feel tight and firm.
Lying on your back.
This is a great exercise for people who suffer from back pain or are recovering from injury.
Hold your legs at a 90 degree angle.
Put your feet flat on the floor and lean back.
Keep your shoulders relaxed.
Do a few sets of 20 reps.
Then do the reverse.
Straighten your back and hip thrusts are great for people with low back pain.
Hold them for 10 to 15 seconds, and then slowly lift your hips to your chest.
Do the exercises like this for five to 10 seconds to feel more relaxed and to increase your spine stability.
Straight leg raise.
This movement helps stabilize the spine and shoulders.
Hold the dumbbells and stretch the back muscles.
Hold with your feet on the ground, knees bent, and bring your arms overhead.
Do two to three sets, then move to a side plank.
This exercise helps strengthen your back muscles and shoulders and it helps you stand tall.
Hold this exercise for 15 to 20 seconds.
Stand on one leg, bend your knee, and stretch your hamstrings.
Repeat for 20 to 30 seconds.
Do five to seven sets, and repeat for 15 seconds each time.
Hanging leg raises.
Stand in front of a wall with your knees bent.
Hold one leg straight out in front and the other leg bent.
Do 10 to 20 repetitions for 10 minutes.
Then come back to it for 15 repetitions.
Stand up with your hands behind your back, palms facing toward your chest, and bend your shoulder blades at an angle.
Do one to two sets of 15 to 25 repetitions, then come back for 15 reps.
Leg curl shrugs.
Hold a dumbbell in your hand, push it down and straighten your shoulders, then bring it back to the top position and repeat.
Straight ankle raises.
Hold on a wall and bend the ankle of your foot.
Do 20 to 25 reps, then get up and walk.
Do them like this while leaning forward and keeping your spine straight.
This works your hamstring muscles and can help you stand taller.
Hip flexor stretches.
Sit on the side of a chair and place a dumb and dumbbell on the edge of the chair.
Hold each dumbbell with one hand and lift your ankle off the floor with the other hand.
Do 15 to 30 repetitions of 10 to 10 repetitions each time for 10 and 15 seconds of rest.
Neck flexor exercises.
Hold two dumbbell lying on your side and bend one knee at an 90-degrees angle.
Bend the other knee and straight your neck.
Do four to five sets of eight to 10 reps each time to feel good and relax.
Stand straight and bend both your neck and your upper back.
Hold 10 to 12 repetitions at a time.
Then repeat for 10 reps and keep doing this for 10 repetions.
Sit at the edge and bend at both shoulders and your chest at the same time.
Do eight to 12 reps each set.
Neck shrugs and neck bridges.
Sit with your arms crossed and bend down at the neck.
Hold all four fingers together and straight the neck at the base of your neck at about an 85-degree bend.
Do 12 to 15 repetits each set, then repeat for eight to ten repetits for 10, then do the shrug and bridge.