The reason for uncertain “occurrence” in old age is not always mental insecurity, but the lack of strength in the legs and trunk, the lost balance ability and the restricted sensory perceptions!
You usually sit while on a train, on the bus you hold on to the handles, you usually wear sturdy shoes and when doing sports outdoors you often have two walking sticks in your hands for support.
Think back to childhood, how often you have been balancing on tree trunks, made ball games, walked barefoot through the garden!
The older we get, the less we make such “nonsense “.
Therefore, it is important to strengthen the following muscle groups:
- The deep muscle layers, which involuntarily and reactively react before each movement and protect and stabilize the joints. Equilibrium exercises are best suited for this purpose.
- Thigh muscles, buttocks, lower back muscles, hip flexors
- Back musculature, upper back muscles, abdominal and pelvic floor musculature
- (Back, biceps), pressing musculature (chest, triceps), chest, shoulder, arm musculature,
For the duration of the exercise Gabi Fastner recommends:
- For dynamic exercises: 10-15 repetitions in two sets.
- For static positions, hold the exercise for about 20 seconds.
Coordination, equilibrium training
In the standing position or in the tight step position, throw the Topanga® from one hand to the other. Gently pull the navel inwards! Lift the sternum!
Strengthens the venous pump, the calf muscle, which carries the blood from the legs back into the body circulation
While standing, lift the heels off the ground and lower them again. Close the knees and stretch. Lift the sternum.
This exercise can also be repeated with the Senso® Venentrainer. Due to the low height, the Senso® Venentrainer offers the possibility to keep contact with the ground.
Strengthening of thigh and buttocks
Knee width stand. Clamp the Redondo® Ball Plus between the lower legs. The knees are located vertically above the heels. Now place your buttocks down to the back and raise them again. The back stays straight.
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