Making Movement a Daily Thing

Movements for the elderly or less mobile

Body tune ups for Active Owls

We are Older, Wiser and Living Stronger for a reason, and that reason is that we do something most days to make our body healthier. Now if you are not yet an Active Owl, don’t despair! The following is all you need to do to create more physical health and wellness for yourself. Commit to doing something everyday. Do as much or as little as you like. The most important thing is to just do something everyday. The habit is the true secret to success, so I don’t care at all whether you can do 20 minutes or 1 minute of the following movements, and neither will your body. Your body will be so happy you did something, that you will immediately feel a reward of wellbeing flood your body. Honest.

Go from this

Go from this

To THIS!!

To THIS!!

first thing in the morning, before or after a glass of water.

    • Cat/cow spinal stretch

    • Thread the needle

    • Plank ( hands or elbows)

    • Rolling twist

    • Superman 

    • Rolling twist

    • Crab lift and release

    • Seated forward bend

Start with 3 repetitions (or 3 breaths) and work your way gradually over weeks and months to 10 of each. It won’t take long. Here is a video showing you the movements. It is on the floor and shortly I’ll attach a routine for those needing a chair and to stand. In the meantime, do check out my youtube page. I have many videos that are aimed for the less mobile person. (remember, only less mobile for now. You just wait!)

What next?

Now that you have spent a few minutes waking the body up, activating the nervous system, especially those of the spine, moving the blood and lymphatic flow, I want to give you some other options you can use to make it more specific to your needs.

You will almost definitely have sore and tight areas in your body. Maybe some old injuries or just pain that has snuck up to you and become a resident in your muscles and joints. 

With the following I’d preference you to warming the body up as above and THEN adding one of the following series after. Add it whenever you like during the day. The next day, try a different one.

Always do a quick body scan during a deep breath before you start the exercises and then finish with a deep breath and another inner scan and note the differences you are feeling. 

Each focus below has stretches and mobility for each area and then a strength section. All you need is some elastic bands that are light, medium and heavy resistance.

Only do the exercises that cause no pain. Aches can be ok if its stimulating an underactive area.

Consult your health professional if you are not sure. Contact me too, I can help in person and online. Use the bands as necessary to make something more challenging but don’t overdo it, that will make things worse.

Shoulder focus

  • Shoulder circles with stick

  • Twist with stick

  • Neck stretch looking front on and then angle upwards

  • With stick, elbows together and high. Hands wide

  • With roller, pressure under arms and on shoulder head

  • Pec minor stretch

Shoulder Strength

  • Rotator cuff against wall

  • Angled raises

  • Elbow wall press

  • Band around hand and wall walks with elbows. Hands remain parallel and wide.

  • All fours shoulder shrugs

Hip focus (this helps your back)

(try to squeeze bottom while doing. Use the bottom squeeze to open the knees and hips further)

  • Hip circles

  • Hip open hold

  • Lunge wide knees hold

  • Leg swings side

  • Sumo lunge hold 

  • Windmills

Hip Strength

  • Standing leg pulses front, side and behind

  • Seated clams

  • Standing clams

  • Side walks with band

  • Lateral lunges

  • Single toe touch and up

  • Hip hikes on step

Core focus

  • Side plank

  • Superman

Calf/ Ankle/ Foot focus

  • Calf stretch

  • Achilles stretch

  • Ankle circles

  • Toe spread

  • Standing toe spread

Calf/ Ankle Foot Strength

  • Calf raises (feet neutral, wide and pigeon)

  • March wide and centre

  • Tap toes front, to sides and behind (standing leg bent)

  • Towel scrunches with feet

I hope you’ve gotten some ideas of how to start building your new stronger and more mobile body. Its easy to become overwhelmed if you are not used to it so just start with one or two moves and build only as you feel keen to. ANY movement and exercise is going to work and make you feel better.

I’m always reaffirming it but contact me for help.

I’ll happily reply.

If it requires extra time to answer, I’ll recommend a short consult via email (or Skype if you wish) to give me some personal details and I can write you up some specific exercises, and even include a video if necessary. My fees are very reasonable and I’ll always try to work in with you.

Contact me here

Have a wonderful day!

Vashti x

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