Five Key Exercises

I recently wrote an article on my blog about five key exercises that are appropriate for most people, while taking into consideration the following factors: safety, simplicity, and efficacy.

The post generated a lot of interest, and I am working on posting videos for them – I thought it worth sharing on The PT Project.

 My Five Key Exercises are:

 1. THE DA VINCI POSTURE

• Stand with feet shoulder width apart and equal weight between both legs.
• Maintain a slight bend in the knees.
• Gently tighten the abdominal wall.
• Rotate the arms so the palms are facing forward and the arms are parallel with the torso.
• Slide the shoulder blades back and down.
• Look straight ahead and gently retract the chin.
• Hold for 30 seconds and repeat at least once every waking hour.

2. SINGLE LEG STANCE

• Position the foot so it is pointing straight ahead or just slightly toed out.
• Maintain a slight bend in the knee.
• Gently tighten the abdominal wall and keep the pelvis squared off and level.
• Perform three, one minute holds on each side every day.

3. SEATED ROW (requires resistance tubing with handles)

•  Secure the resistance tubing around an immovable object or in a door jam so it is just below chest level.
•  Ensure that your feet are shoulder width, knees neutral, and that you are sitting upright.
•  Grasp the handles with a neutral grip (palms facing each other) and draw them back so the arms are parallel with your torso and not breaking the plane of you body.
•  Once your arms are in position, gently slide the shoulder blades down and back and look straight ahead. 
•  Complete five, thirty second holds.
•  Afford a rest period of 45 seconds between each repetition.

4. SEATED HIP RAISES(requires velcro ankle weights)

•  Start by sitting on a kitchen countertop or table so the feet are off the floor.
•  Secure an ankle weight around each foot (not the ankle).
•  While holding on to the front of the table to avoid leaning back, raise the thigh off the table about six to eight inches while keeping the foot level.
•  Complete two sets of 25 repetitions.
•  Afford a one minute rest between each set.

5. STATIC PUSH UP HOLD

• Assume the starting position of a standard push but with the back level.
• Ensure the head is in line with the spine and that the elbows are slightly bent.
• Keep the knees straight and gently tighten the abdominal wall.
• Start with five, 30 second holds.

I am confident that you will find this group of exercises to be a game-changer when it comes to improving your strength, stability, balance, and endurance. And remember to please consult a physical therapist or fitness expert before starting this program.

Christopher Johnson