Side push-ups
Side push-ups are exercises that help strengthen the chest, shoulder, triceps, and core muscles, while reducing pressure on joints compared to floor push-ups. When strength is improved, you can lower the support point to increase the difficulty.
Place both hands on a table, bench, or sturdy chair. Step back your legs so that your body forms a straight line from head to heel. Contract your abdominal muscles and gently tighten your buttocks.
Slowly bend your elbows, lower your chest to near the table surface. Use force from your palm to push your body back to the starting position. Repeat the movement at a steady pace. Perform 3 sets, each set 45 seconds.
Staggering
Stepping helps strengthen your legs, improve balance and movement control. Compared to stepping forward, stepping back is usually easier to control, suitable for people over 65 years old. If necessary, you can lean on a chair or table to balance.
Stand up straight, 2 legs hip-width apart. Contract abdominal muscles, keep chest straight. Step your right foot back to enter a retraced leg position. Slowly lower your body, bend both knees.
Use force from the front heel to push the person back to the standing position. Change legs and repeat continuously. Perform 3 sets, each set 45 seconds.
Always keep your front heel firmly attached to the floor. If you feel unstable, shorten your steps or lean on a chair or wall to support balance.
