1. leg raising exercises
Maintaining healthy legs and stable hips are key to preventing falls and improving balance. This exercise targets the hip flexors, glutes, and lower body stabilization muscles, helping you maintain balance on your legs.
Stand up straight with your feet hip-width apart, clinging to a chair or wall to maintain balance. Raise one leg straight out in front, keeping it as straight as possible. Hold for a second, then lower.
Next, lift that leg to one side, hold for a second, then lower it. Finally, lift this leg back, tighten your glutes and lower it.
Repeat on the other leg. Do 3 sets of 10 reps for each movement (front, sides and rear) on each leg.
2. Push-ups on the wall
The strength of the upper body is just as important as the strength of the lower body to maintain mobility. Wall push-ups help strengthen your arms, chest, and shoulders. At the same time, it increases core stability, supporting daily activities such as pushing, pulling and lifting.
Stand facing the wall, about an arm away from the wall, with your hands placed on a shoulder-width wall. Keep your body straight, bend your elbows to bring your chest toward the wall in slow, controlled movements.
Push yourself back into the starting position, tighten your core and keep your body in line. Do 3 sets of 10-15 reps. To increase the difficulty, step further away from the wall.
3. rotating your torso while sitting
Spinal flexibility is important for maintaining good posture, reducing stiffness and preventing back pain. This exercise increases flexibility to make daily activities such as looking back or picking up objects easier.
Sit and place your feet straight on the floor and place your hands on your thighs. Tighten your core and slowly rotate your torso to one side, keeping your hips stable.
Hold for a second, then return to the center position and rotate to the other side. To increase the difficulty, hold a light ball as you turn. Do 3 sets of 10 reps on each side.
