Category: Exercises

Resistance Training For Older Adults

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Resistance training is a type of physical exercise that involves the use of resistance such as weights or resistance bands to help build strength and muscle mass. This is beneficial for all ages especially for older adults, as it helps the improvement of overall health and the quality of life.

Unfortunately, as we age muscle mass suffers from a yearly decline, however, using resistance training can prevent/slow down this decline. Some benefits from resistance training for older adults include:

  • Improved muscular function and movement
  • Improved balance and reduced fall risk
  • Maintenance of good health

Here are some tips for older adults looking to begin or continue resistance training:

1. Consulting with a healthcare professional: before starting a new program, it’s important to consult with a healthcare professional, if you have any underlying health conditions.

2. Start slowly: beginning with lighter weights and fewer repetitions will gradually increase the improvement of strength and endurance. It’s also important to allow rest and recovery time between workouts.

3. Listening to your body: paying attention to how your body feels during or after training. Experiencing any pain or discomfort, it is required to stop the exercise and consult with a healthcare professional.

4. Incorporate variety: having a variety of exercises to target many different muscle groups and preventing boredom – exercise should be fun! This can help by preventing overuse injuries from repetitive movements.

Overall, resistance training can be a safe and effective form of exercise for older adults by providing proper guidance and caution to help the improvement of strength, balance and overall health.

Exercises for the lower back

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Incorporating exercises that target the lower back into a well-rounded fitness routine can contribute to better posture, reduced risk of injury, improved functional movement, and overall spinal health. It’s important to perform these exercises with proper form and technique to maximize benefits and minimize the risk of injury.

Remember to consult with a healthcare professional before starting any new exercise program, especially if you have a history of lower back problems or injuries.

Anatomy

The lower back, also known as the lumbar region, is a complex structure consisting of bones, muscles, ligaments, nerves, and discs. Understanding the anatomy of the lower back is essential for maintaining spinal health and preventing injuries. Here’s an overview of the anatomy of the lower back:

  1. Vertebrae: The lower back is comprised of five vertebrae known as L1 through L5. These vertebrae are the largest in the spine and bear much of the body’s weight. The vertebrae are separated by intervertebral discs, which act as cushions and provide flexibility to the spine.
  2. Intervertebral Discs: Intervertebral discs are fibrous structures located between each vertebra. They consist of a tough outer layer called the annulus fibrosus and a gel-like inner core called the nucleus pulposus. Intervertebral discs help absorb shock, distribute pressure evenly along the spine, and allow for movement.
  3. Spinal Ligaments: Ligaments are strong bands of connective tissue that help stabilize the spine and support its various movements. In the lower back, several ligaments run along the front, back, and sides of the vertebrae, including the anterior longitudinal ligament, posterior longitudinal ligament, ligamentum flavum, and interspinous ligaments.
  4. Muscles: The muscles of the lower back provide support and stability to the spine, facilitate movement, and help maintain posture. Key muscles include:
    • Erector Spinae: This group of muscles runs along the length of the spine and helps extend the back and maintain an upright posture.
    • Multifidus: These small muscles lie deep in the spine and provide stability to individual vertebrae.
    • Quadratus Lumborum: Located on the sides of the lower back, these muscles help stabilize the pelvis and spine and assist with lateral flexion and extension.
    • Transversus Abdominis: While primarily considered part of the core musculature, the transversus abdominis also contributes to lower back stability by providing support to the lumbar spine.
  5. Nerves: Nerves in the lower back transmit signals between the brain and the rest of the body, controlling movement and sensation. The lumbar spinal nerves branch off from the spinal cord and innervate the lower back, hips, buttocks, legs, and feet.

Understanding the anatomy of the lower back can help individuals take proactive measures to maintain spinal health, prevent injuries, and address any issues that may arise. Proper posture, regular exercise, flexibility training, and ergonomic practices can all contribute to a healthy lower back and overall spinal function.

Exercises

1. Superman: Lie face down on the floor with your arms extended overhead and your legs straight. Lift your arms, chest, and legs off the floor as high as possible and hold for a few seconds before lowering back down.
2. Bridges: Lie on your back with your knees bent and feet flat on the floor. Raise your hips towards the ceiling, keeping your feet and shoulders on the ground, hold for a few seconds, and lower back down.
3. Bird Dogs: Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Extend your right arm and left leg straight and hold for a few seconds before returning to the starting position. Repeat with your left arm and right leg.
4. Plank: Start in a push-up position with your arms straight and your wrists under your shoulders. Lower your forearms to the ground and hold your body straight from your head to your heels.
5. Cat-Cow Stretch: Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Arch your back towards the ceiling as you exhale, then round your spine as you inhale.
Focusing on proper form and starting with lighter weights or low repetitions is essential to prevent injury. If you have chronic or acute pain in your lower back, consult a healthcare professional before starting any exercise program.

 

If you need any advice on any exercises that target your lower back, get in touch with one of our personal trainers. Contact us by dropping an email at info@livewellhealth.co.uk or phone us on 0330 043 2501

 

Anterior Deltoid Exercises

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Anterior Deltoid Exercises

The deltoid muscles, commonly referred to as delts, are a group of three individual muscles located in the shoulder region: the anterior deltoid, lateral deltoid, and posterior deltoid. Together, they form the rounded contour of the shoulder and play a crucial role in various upper body movements.

  1. Anterior Deltoid: The front portion of the deltoid muscle, responsible for flexing the shoulder joint and lifting the arm to the front. Exercises that target the anterior deltoid include shoulder presses, front raises, and chest fly variations.
  2. Lateral Deltoid: The middle portion of the deltoid muscle, responsible for abducting the shoulder joint (lifting the arm to the side) and stabilizing the shoulder during overhead movements. Exercises that target the lateral deltoid include lateral raises, upright rows, and lateral deltoid raises.
  3. Posterior Deltoid: The rear portion of the deltoid muscle, responsible for extending the shoulder joint (moving the arm backward) and assisting in movements like pulling and rowing. Exercises that target the posterior deltoid include rear deltoid flies, reverse fly variations, and face pulls.

Overall, the deltoid muscles are involved in a wide range of shoulder movements, including pushing, pulling, and lifting. Strengthening the deltoids is essential for improving shoulder stability, enhancing posture, and supporting functional movements in everyday life and athletic activities. Proper form and technique are crucial when performing deltoid exercises to prevent injury and maximize muscle engagement.

Strengthening

Overhead Press:
• Stand with feet shoulder-width apart and grasp a barbell with a palms-forward grip.
• Clean the barbell to your shoulders.
• Stand straight and press the barbell overhead until your arms are fully extended.
• Lower the barbell back to your shoulders and repeat.

Front Raises:
• Stand with feet shoulder-width apart and hold a dumbbell in each hand.
• Keep palms facing the floor and raise both arms to the front, until they are parallel to the floor.
• Lower the dumbbells back to the starting position.

Incline Bench Press:
• Lie on an incline bench with feet firmly on the floor.
• Grasp a barbell with a palms-forward grip and lower the barbell to your chest.
• Press the barbell up, extending your arms fully.
• Lower the barbell back to your chest and repeat.

Push Up:
• Get into a plank position with hands placed slightly wider than shoulder-width apart.
• Lower your body until your chest almost touches the ground.
• Push back up to the starting position.

Dip:
• Grasp the bars of a dip station.
• Lower your body by bending your arms until your upper arms are parallel to the floor.
• Push back up to the starting position.

Upright Row:
• Stand with feet shoulder-width apart and hold a barbell with a palms-down grip.
• Keep elbows close to your body and raise the barbell to your chin.
• Lower the barbell back to the starting position.

Battle Ropes:
• Stand with feet shoulder-width apart and hold an end of the battle rope in each hand.
• Move the ropes up and down, alternately, in a whipping motion.
• Repeat for the desired number of repetitions or time.

Stretching

Standing Reverse Shoulder Stretch:
• Stand with your feet shoulder-width apart.
• Hold your right arm straight up, with your elbow bent and your hand behind your head.
• Use your left hand to gently pull your right elbow towards your left ear.
• Hold the stretch for 15-30 seconds, then switch sides.

Assisted Reverse Shoulder Stretch:
• Stand facing a wall and place your hand on it at shoulder height.
• Take a step back with one foot and keep the other foot forward.
• Keep your arm straight and lean forward, feeling a stretch in your shoulder.
• Hold the stretch for 15-30 seconds, then switch sides.

Doorway Stretch:
• Stand in a doorway with one hand on each side.
• Step forward with one foot and bend your front knee.
• Keep your back leg straight and hold the stretch for 15-30 seconds.

Lying Chest Stretch:
• Lie on your back on a mat or the floor.
• Hold a towel or resistance band behind your back with both hands, keeping your elbows straight.
• Gently pull the towel or band upward, feeling a stretch in your shoulders.
• Hold the stretch for 15-30 seconds.

If you are suffering from any shoulder pain or weakness, feel free to get in touch with one of our personal trainers and exercise professionals via email info@livewellhealth.co.uk or telephone number 0330 043 2501

Exercises for Knee Pain

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Exercises for Knee Pain 

Early stage of rehab

Swimming is often recommended for knee pain as it is a low-impact form of exercise that can help improve joint range of motion, flexibility, and strengthen the muscles around the knee without putting excessive stress on the joint. The buoyancy of the water reduces weight bearing on the knee, allowing for a comfortable and pain-free workout.

Strengthening

  1. Glute Bridge: Laying flat on your back with your knees bent and feet flat on the ground, tighten your glutes and lift your hips towards the ceiling. Hold for a few seconds, then lower back down. Repeat for several repetitions.
  2. Sitting Knee Extension: Sitting in a chair with your legs extended, lift one leg up while keeping the other foot flat on the ground. Hold for a few seconds, then lower back down. Repeat for several repetitions on each leg.
  3. Unweighted Flexion: Stand behind a chair, using the back of the chair for balance. Flex one leg up to about a ninety-degree angle, hold for ten seconds, then go back to starting position. Switch legs and do ten repetitions with each leg.
  4. Heel and Calf Raises: Stand with your feet hip-width apart. Raise up on the balls of your feet, then lower back down. Repeat for several repetitions. To make the exercise more challenging, try doing calf raises on just one foot at a time.

Stretching/ Mobility

  1. Ankle Stretch: Stand facing a wall and place one foot behind the other. Keep your front knee slightly bent and press your heel into the ground. Hold this position for 15 to 30 seconds, then switch to the other foot.
  2. Single Hamstring Stretch: Sit on the ground with one leg straight in front of you and the other leg bent with the foot flat on the ground. Reach forward and hold onto your straight leg, keeping your back straight. Hold this position for 15 to 30 seconds, then switch to the other leg.
  3. IT Band Stretch: Lie on your side with the affected leg on top. Bend the knee of the top leg and use your hand to gently pull it toward your chest. Hold this position for 15 to 30 seconds, then switch sides.
  4. Quadriceps Stretch: Stand facing a wall and place your hand on it for balance. Bend your knee and bring your heel towards your buttock. Hold onto your ankle and hold this position for 15 to 30 seconds, then switch to the other leg.

Progression

Warming up before doing exercises for the knee is important to prevent injury and to improve performance. Warming up increases blood flow to the knee, which can help to reduce stiffness, improve range of motion, and reduce the risk of injury. This can also help to prepare the muscles, tendons, and ligaments for the workout ahead, reducing the risk of strains or tears. Warming up can include simple exercises like walking or light jogging, or dynamic stretching to help increase flexibility and range of motion in the knee.

Strengthening

  1. Squats/Single Leg Squat: Start by standing with your feet shoulder-width apart. Lower your body down as if you are sitting back into a chair, keeping your weight in your heels. Push back up to the starting position. For a single leg squat, lift one foot off the ground and perform the squat on just one leg.
  2. Lunges: Start by standing with your feet hip-width apart. Take a big step forward with your right foot, bending both knees to 90 degrees. Your back knee should come close to the ground, and your front knee should be directly over your ankle. Push back up to the starting position and repeat with the other leg.
  3. Side Leg Raises: Start by lying on your side with your legs extended. Keeping your legs straight, lift your top leg up as high as you can, then lower it back down. Repeat for the desired number of repetitions, then switch sides.
  4. Single Leg Deadlifts: Start by standing on one leg with a slight bend in the knee. Reach forward with your other leg while keeping your back straight. Keep reaching forward until your other leg is parallel to the ground. Push back up to the starting position.
  5. Step Up: Stand in front of a step or bench and place your right foot on the step. Push down through your right foot to lift yourself up onto the step, keeping your left foot off the ground. Step down with your left foot and repeat with the other leg.
  6. Crab Walk with Elastic Band: Start by sitting on the floor with your legs bent and your feet flat on the ground. Loop an elastic band around your legs, just above your knees. Keeping your feet on the ground,

Obvioucly knee pain can come in many forms for many reasons and one size doesn’t fit all. At livewell we like to understand you the person and how this knee pain has happened before designing rehabilitation programes. If you would like to have a consultation with one of our sports therapists or physiotherapists to understand the reasons for your pain and ways in which you can treat your pain, whether through exercise, stretching, massage or any one of the services we offer then please contact us via email or tel on 07939 212 739

Exercises for Triceps

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Strengthening

Triceps Extension:

  • Stand with feet shoulder-width apart and hold a dumbbell in each hand.
  • Keep your elbows close to your body and bend your arms, lowering the weights behind your head.
  • Straighten your arms to raise the weights back to the starting position.

Triceps Pushdowns:

  • Stand facing a cable machine and attach a straight bar to the cable.
  • Grasp the bar with an overhand grip and keep your elbows close to your body.
  • Push the bar down until your arms are fully extended.
  • Return the bar to the starting position.

Triceps Kickbacks:

  • Stand with feet shoulder-width apart and hold a dumbbell in each hand.
  • Bend forward from your hips and keep your back straight.
  • Keep your upper arms close to your sides and straighten your arms, extending the weights behind you.
  • Return the weights to the starting position.

Triceps Dips:

  • Grasp the bars of a dip station.
  • Lower your body by bending your arms until your upper arms are parallel to the floor.
  • Push back up to the starting position.

Overhead Triceps Extension:

  • Stand with feet shoulder-width apart and hold a dumbbell overhead with both hands.
  • Keep your elbows close to your head and bend your arms, lowering the weight behind you.
  • Straighten your arms to raise the weight back to the starting position.

Skull Crushers:

  • Lie on a bench or mat with your feet flat on the floor.
  • Hold a barbell or dumbbells with an overhand grip and extend your arms straight up.
  • Lower the weights to your temples, then press back up to the starting position.

Exercises for Triceps by Livewell Health

Stretching

Leaning stretch:

  • Kneel away from chair
  • Lean forward to be parallel to floor
  • Place elbows on chair above head
  • Bend elbows to support you
  • Look at floor and line up head with neck and back
  • Elbows should be the only part of you touching the chair
  • Bring forearms towards neck and place hands on back of neck
  • Press torso towards floor while exhaling
  • Hold for 30 seconds

Overhead Triceps Stretch:

  • Stand with feet shoulder-width apart
  • Reach overhead with one arm and bend elbow
  • Bring hand towards upper back
  • Use other hand to gently press down on elbow
  • Hold stretch for 15-30 seconds, switch side

Wrist Pull:

  • Stand with feet shoulder-width apart
  • Hold one arm out in front of you with your palm facing down
  • Use your other hand to gently pull your fingers towards your wrist
  • Hold the stretch for 15-30 seconds, then switch sides

Cross-Body Triceps Stretch:

  • Stand with feet shoulder-width apart
  • Reach across your body with one arm, placing hand on shoulder
  • Use other hand to gently press down on elbow
  • Hold stretch for 15-30 seconds, switch sides

If you want to know more about correct technique or would like professional advice from one of our personal trainers then please get in touch. Furthermore, if you are including trcieps exercises into your regime and they are causing you some aches and pains, then we can help there too with our specialist sports massage service.

Related Articles:

Dumbell Chest Exercises

For more information on how these types of massage could help you, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk

Exercises for Sciatica

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Stretching

  1. Back flexion stretch – knees to chest

  • Lie down on your back with your knees bent and feet flat on the floor.
  • Slowly bring one knee towards your chest and hold it with your hands.
  • Keep your other leg flat on the floor.
  • Hold the stretch for 10-30 seconds and then release.
  • Repeat the same with the other leg.

  1. Supine Twist – Knee to chest with rotation

  • Lie down on your back with your knees bent and feet flat on the floor.
  • Bring one knee towards your chest and hold it with your hands.
  • Keeping your shoulders on the ground, gently rotate the knee towards the opposite side of your body.
  • Hold the stretch for 10-30 seconds and then release.
  • Repeat the same with the other leg.

  1. Cat/ Cow Stretch

  • Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
  • As you inhale, arch your back and lift your tailbone and head towards the ceiling, creating a “cow” shape.
  • As you exhale, round your spine, tucking your chin to your chest, creating a “cat” shape.
  • Repeat this stretch several times, flowing smoothly from one movement to the next.

  1. The Pelvic Tilt

  • Lie on your back with your knees bent and feet flat on the floor.
  • Tighten your abdominal muscles and tilt your pelvis upward so your lower back presses into the floor.
  • Hold this position for 5-10 seconds and then relax.
  • Repeat this exercise 10 times.

  1. Sitting pigeon pose

  • Start in a seated position with your legs extended straight out in front of you.
  • Bend your right knee, bringing your right foot to the outside of your left knee.
  • Slowly lower your right knee to the ground on the outside of your left leg, keeping your left leg extended straight behind you.
  • Hold this stretch for 10-30 seconds and then release.
  • Repeat the same with the other leg.

  1. Figure 4 stretch

  • Lie on your back with your knees bent and feet flat on the floor.
  • Cross your right ankle over your left knee.
  • Gently pull your left knee towards your chest, keeping your right ankle on top of your left knee.
  • Hold this stretch for 10-30 seconds and then release.
  • Repeat the same with the other leg.

  1. Standing hamstring stretch

  • Stand with your feet hip-width apart.
  • Bend forward at the waist and reach towards your toes, keeping your knees straight.
  • Hold this stretch for 10-30 seconds and then release.
  • Repeat this stretch several times.

Strengthening

  1. Forearm Plank

  • Start by positioning yourself on your forearms and knees, with your elbows under your shoulders.
  • Straighten your legs behind you and balance on your toes, keeping your body in a straight line from head to heels.
  • Hold this position for 10-30 seconds, keeping your abdominal muscles tight and your hips level.
  • Repeat this exercise several times.

  1. Bird Dog

  • Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
  • Reach forward with your right arm and back with your left leg, keeping your spine in a neutral position.
  • Hold this position for a few seconds, then return to the starting position and repeat with the other arm and leg.
  • Repeat this exercise several times.

  1. Dead Bug

  • Lie on your back with your arms extended towards the ceiling and your legs raised towards the sky.
  • Lower your right arm and left leg towards the floor, keeping your lower back pressed into the ground.
  • Return to the starting position and repeat with the other arm and leg.
  • Repeat this exercise several times.

  1. Knees Side to Side

  • Start in a seated position with your knees bent and feet flat on the floor.
  • Slowly move your knees from side to side, keeping your feet together.
  • Repeat this exercise 10-15 times.

It’s important to consult with a doctor or physical therapist to determine if these exercises are appropriate for your specific condition, and to ensure proper technique to avoid further injury.

If you want to know more about correct technique or would like professional advice from one of our personal trainers then please get in touch then we can help too with our specialist sports massage service. For more information on how these types of massage could help you, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk

Exercises for Deltoids

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Strengthening

Lateral Raise:

  • Stand with your feet shoulder-width apart, holding a pair of dumbbells at your sides
  • Slowly raise the weights to shoulder height, keeping your arms straight and hands facing forward
  • Hold for a second, then lower the weights back to the starting position
  • Repeat for desired number of repetitions

Front Raise:

  • Stand with your feet shoulder-width apart, holding a pair of dumbbells in front of your thighs
  • Slowly raise the weights up in front of you to shoulder height, keeping your arms straight
  • Hold for a second, then lower the weights back to the starting position
  • Repeat for desired number of repetitions

Reverse Dumbbell Fly:

  • Lie face down on a flat bench with a pair of dumbbells hanging below your shoulders
  • With your palms facing each other, raise the weights up and out to your sides until your arms are parallel to the floor
  • Hold for a second, then lower the weights back to the starting position
  • Repeat for desired number of repetitions

Barbell Upright Row:

  • Stand with your feet shoulder-width apart, holding a barbell with your palms facing your thighs
  • Slowly raise the barbell up towards your chin, keeping it close to your body
  • Hold for a second, then lower the barbell back to the starting position
  • Repeat for desired number of repetitions

Seated Dumbbell Shoulder Press:

  • Sit on a bench with your feet flat on the floor and a pair of dumbbells at shoulder height
  • Push the weights straight up above your head until your arms are fully extended
  • Hold for a second, then lower the weights back to the starting position
  • Repeat for desired number of repetitions

Stretching

Dynamic Bear Hug Stretch:

  • Stand with your feet shoulder-width apart
  • Reach your arms around your back and grab one wrist with the opposite hand
  • Use your arm to gently pull your shoulder blades together
  • Hold the stretch for 10-30 seconds and release

Cross-body Rear Deltoid Stretch:

  • Stand with your feet shoulder-width apart
  • Reach your right arm across your body towards your left shoulder
  • Use your left hand to gently pull your right arm towards your body
  • Hold the stretch for 10-30 seconds and repeat on the other side

Standing Chest and Shoulder Stretch:

  • Stand with your feet shoulder-width apart
  • Reach both arms behind your back and interlace your fingers
  • Lift your hands up towards the sky
  • Hold the stretch for 10-30 seconds and release

One Arm Behind the Back Shoulder Flexor Stretch:

  • Stand with your feet shoulder-width apart
  • Reach your right arm behind your back, with your palm facing out
  • Use your left hand to gently pull your right arm up towards your back
  • Hold the stretch for 10-30 seconds and repeat on the other side

One Arm Cross Body Stretch:

  • Reach your right arm across your body towards your left shoulder.
  • Use your left hand to gently pull your right arm towards your body, increasing the stretch in your shoulder and upper arm.
  • Hold the stretch for 10-30 seconds and then release.
  • Repeat the stretch on the other side by reaching your left arm across your body towards your right shoulder.

If you want to know more about correct technique or would like professional advice from one of our personal trainers then please get in touch. Furthermore, if you are including lateral raises and shoudler exercsies into your regime and they are causing you some aches and pains, then we can help there too with our specialist sports massage service. For more information on how these types of massage could help you, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk

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