Balance and strength exercises-Bosu planks
Prone plank on the Bosu. Using the legs as drivers in the transverse plane, internally rotate the knees. This creates a core reaction.
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Daily stretching routine-Adductor Stretch with Tubing
Our online library has 400+ guided gentle exercise videos (10-15 minute sessions) designed specifically for older adults.
Check it out!Daily stretching routine-Adductor Stretch with Tubing
Secure the tubing to something that won't move. Place tube around thigh high near groin area. Once you feel tensioning in the inner thigh, laterally flex your trunk with bilateral overhead reach in the frontal plane.
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Athletic fitness program-Upper back stretches-thoracic spine
Upper back stretches-thoracic spine stretch. One arm reaches overhead creating traction. Opposite arm rotates internally in the transverse plane opening the thoracic spine and posterior shoulder. Placing one foot up on the step creates unloading of the lower spine.
Foam roller stretches-Rolling Soleus-Grid roller
Place the soleus over the roller and gently roll up and down. The soleus can be located by placing two fingers above the ankle bone. The Soleus is below the Calf muscle and above the ankle. Roll up the back in the center then roll the inside and outside of the soleus. The soleus is the master headquarters to all the muscles leading down into the foot. Mobilizing the soft tissues will help with foot shock absorption and calf muscle relief.