Simple Exercises to Strengthen Your Entire Body

Posted on: April 1st, 2015 by JPO Blogger
Strengthening your core will benefit your entire body.

Strengthening your core will benefit your entire body.

Strengthening the lower back, hips and core muscles can make a big difference in how you feel on a daily basis. Many assume that unless you are pumping lots of weight, you won’t see positive results. But these simple exercise moves may surprise you by offering great results.

Core Exercises

Strengthening your core will help you have better balance. The plank is the best exercise to help strengthen the abdominal muscles as well as the back muscles. Even if you are an above-knee amputee without your prosthetic device, you can be on your quadriceps with your arms placed shoulder width apart. If you are a below-knee amputee without your prosthetic device, you can be on your knees. If you are wearing your prosthetic device, start on your knees with a goal to work up to your toes.

Hold the plank for as long as you can without swaying downward. This will cause stress on your back. As your abdominal muscles get stronger, you will find you can hold the position much longer.

Back Extensions

Back extensions can be done with or without a prosthetic device. Lie on your stomach on a flat surface. With both legs straight and shoulder width apart and arms under your chin, press your legs down firmly while lifting the upper body. Hold this for three counts then lower back down. Repeat this 10 times.

Pelvic Tilts

Lie on your back with knees bent on a flat surface. Tilt your hips upward and toward you, trying to flatten your back on the surface. Try to imagine a bucket of water on your lap – when you lift the gluteus muscles, the water would spill on you.

These exercises are created to keep your body strong and pain-free as possible. The only way to make improvements is to be sure you are doing them correctly. It is also important to make sure your prosthetic device fits correctly and is comfortable.

If you are experiencing any discomfort with your prosthetic device, contact JP&O. We have practitioners who are ready to help. If you don’t see any changes right away, don’t be discouraged! Your hard work will make a difference, so keep moving forward!

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