As a certified personal trainer, you can imagine how important I believe exercise is for your health. Many patients complain that their weight has prohibited them from being as active as they should. They, therefore, do not get to experience all the benefits of regular exercise such as increased energy, decreased stress, and improved moods. However, regardless of your size or the level of mobility, do not think that exercise is a lost cause. In this blog I am demonstrating a few exercises that patients with limited mobility can do at home or at the gym.
Standing Side Leg Raise
Standing with your feet together and a straight spine, raise one leg as high as you can without bending your torso or your knee. You can grab a chair or something similar for stability. Do 15 to 20 reps per side, aiming for 3 sets.
Marching in Place
Sitting in a chair, place your feet on the ground hip-width apart and your hands on your knees. Begin lifting your knees as you march in place. Apply resistance by pressing down on your knees with your hands. Do 10 reps per side and aim for 3 sets.
Seated Dumbbell Press
Sitting in a chair with a straight back, raise the dumbbells to shoulder right bending your elbows at a 90 degree angle. Make sure your palms and wrists are pointing forward. Push the dumbbells up until your arm is fully extended. Do 12 to 15 reps and 3 sets.
Alternating Bicep Curls
Standing with a straight back and feet shoulder-width apart, hold the dumbbells down by your side. Alternating arms, curl the dumbbell to your chest ensuring you keep your elbows in close and your palms facing upward. Do 10 to 15 reps per side for 3 sets.
Standing with a straight torso and feet a little wider than shoulder-width apart, hold both hands down by your side. Swing one arm over your head, bending into the stretch. Hold for 15 to 30 seconds and repeat on the other side.
Anterior Deltoid Stretch
Standing with a straight back and feet a little wider than shoulder-width apart, swing one arm across the chest, grabbing it with the other arm and pulling it as close to your chest as you can. You should feel the stretch in your tricep of the arm that is across your chest. Hold for 20 to 30 seconds then alternate sides.