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Five body parts that nobody tells you to train



Regardless of how much you walk, exercise, and lift weights, you may not be able to do enough to avoid some of the problems that can arise in old age – problems such as hunched shoulders, shuffling feet, and weak hands. [19659002] Exercising large muscle groups and performing cardiorespiratory exercises is not the small muscles we need to do everyday activities. As a fitness trainer working with seniors, in my opinion, there is generally a lot of emphasis on walking and lifting weights, while little attention is given to functional stretching and physical activity.

In particular, five neglected body parts are decisive for how happy and safe we ​​age: the neck, the shoulders, the shins, the hands and the hips. They are all easy to edit. So, along with your normal fitness routine, try some simple stretching exercises and strength exercises to keep your whole body fit and functioning well.

Shoulders

Seniors bounce for various reasons, including osteoporosis or arthritis. Sometimes, however, it's simply a combination of strong chest muscles and weak rhomboids (the muscles between the shoulder blades). This imbalance pulls the shoulders forward in a hump, also called "pronation", which in turn shortens the muscles that connect the pectoral muscles to the shoulder joint. How can one avoid or correct this? Try two things: strengthen the rhomboids ̵

1; the muscles that are primarily responsible for good posture – and stretch those connecting muscles to the connecting muscles

Hip flexor [19659004] Most people have low back pain during their lifetime. Sometimes this problem is serious and requires medical attention, while sometimes the problem is just tight hip flexors. Your hip flexor muscles are a group that holds your leg in the hip, among other things. The largest, the psoas, adheres to the lowest vertebrae and lower back muscles on the opposite side (the right psoas adheres to the left lower back muscles and vice versa). When the psoas is tight, it pulls on the lower back and causes pain. Tight hip flexors can also lead to poor posture by tilting the pelvis backwards and forcing the upper body to lean forward. If you exercise frequently, your hip flexors need extra attention. Perform this stretching several times a day if you have back pain, or only once a day for maintenance.

Stretch the hip flexor properly

[19659004] Neck

As you grow older, driving is more dangerous because of your weaker vision and slower reaction times. However, there is another reason that most of us do not consider: the limited mobility of the neck. Over time, our joints become less flexible due to bone thinning and cartilage loss, making it difficult to turn the head. Even if you walk on a busy sidewalk, you have to look right and left. Follow these neck extensions to keep your joints moving.

Try These Neck Extensions

Shins

Once you begin to feel the opposite When you raise your feet as you did before, you know that your body is aging. Mixing your feet is harmful to your health – mixing causes you to stumble and fall more often. When you train your shin, you can prevent the shuffle from developing down the street. We mainly focus on the large muscles of the legs (eg glutes, quads and thighs) while neglecting the small muscles like the tibialis anterior. This muscle is located on the outside of the tibia and allows the so-called "dorsiflexion of the ankle" or the toes to the leg. When you walk, your toes are cleaned while swinging your leg and you are asked to remove the heel first. Keep this muscle strong and flexible to balance the calf, and you can safely walk.

Strengthen Your Tibialis Anterior

Click here to view an exercise to stretch the tibialis

Hands

It is difficult to jam them to open? This is not the only problem you will face when you are missing forearm and forearm strength. Turning the door handles, using a can opener, and holding a toothbrush require strength in the upper extremities. You might think you could just squeeze a squishy ball and cover it – but that only strengthens the muscles on the underside of the forearm. You also need to hold the top of the hand and forearm strong. This video by Dr. med. George Best shows a great exercise for this area at 5:16 minutes. He thinks most of us already have excellent grip. But if you want to improve on that, you should watch the good fingering that he does in the first five minutes.

Strengthen your hand and forearm

Note: As with any new exercise, pay attention to it and talk to your first Doctor if you have medical problems .

Note: The Senior Planet Center at 127 W 25th Street in New York City is again hosting a series of Feldenkrais Method courses with various chair exercises. This session focuses on helping you to regain the natural flexibility of your arms and back and improve your turning comfort. Feldenkrais is offered every second Friday as part of our Fit Friday series – join us on Friday the 13th from 2:30 to 3:30 pm.

RSVP required. E-mail rsvp@seniorplanet.org or call 646-590-0615.


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