Sovitaafit: Simple Core strengthening exercises you must do if you are a beginner with fitness or elderly.

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Sovitaafit: Simple Core strengthening exercises you must do if you are a beginner with fitness or elderly.

Core Strengthening Sovitaafit

Core Strengthening Sovitaafit

Without a vaccine, the elderly and those with compromised immune systems are having to stay at home. These are a few core strengthening exercises that one should include in their daily workout at-home exercises. Core strengthening is important not just for seniors but also for beginners in fitness. Without a strong core, your chances of injuring yourself are much higher. For the elderly core strengthening helps with everything from doing daily tasks, managing pain, preventing injury, keeping muscles stronger to maintaining balance and stability.

The first on our list is for posture, while the elderly tend to stoop due to the weakening of their shoulder muscles, students who tend to slouch over books, sedentary activities, and even serious gym goers especially weight lifters tend to have rounded shoulders due to bad form while training. There are many variations of these exercises, as always please listen to your body and always consult a physician or a physiotherapist if you suffer from back problems or other health conditions. It is very important to not injure your body so start with a lower hold time and gradually increase your hold time and repeat the number of times you do it.

#1 Drooping shoulders
The simplest exercise that is safe for the elderly is
The Chest opener:
Stand with your feet about hip-width apart.
Bring your arms behind you and interlace your fingers with your palms pressing together.
In case your arms cannot stretch far back for your fingers to interlace grasp a towel between your hands.
Keep your head, neck, and spine in one line as you gaze straight ahead.
Inhale as you lift your chest toward the ceiling and bring your hands toward the floor.
Breathe deeply as you hold this pose for 5 breaths or for as long as you can gradually increasing the time. (This is the part where the muscles strengthen. Holding them in tension is the main purpose of this exercise.)
Release and relax for a few breaths.
Repeat at least 10 times or for as long as you can gradually increasing the number.

To increase the intensity of this exercise here is a variation:
Shoulder stretch
Using a resistance band you can level up the intensity for these exercises.
Hold the resistance band with your thumbs pointing up and arms directly in front of your chest.
Pull the band apart slowly and with control.
You should be twisting your hands such that your thumbs point behind you at the end position simultaneously.
Squeeze your shoulder blades together as you pull back.
This helps strengthen your back shoulder muscles.

#2 Strong abs
Who doesn’t want good abs? Crunches that were the fitness industries go-to exercise for great abs have fallen out of favor as they can aggravate or even cause lower back problems. The planks are ideal and a safer way to get those abs while strengthening your lower back.

For the elderly or those with wrist problems, you can do the plank with the help of a chair.
The chair plank
Using a simple sturdy chair without arms rests that are the perfect width for your shoulders.
Face the chair, put your hands on the sides of the chair your arms should be straight.
Step back to form a straight line, balance yourself on your toes, take care, not to sag or arch, keep your neck and head in a straight line, hold that position for 30 seconds or as long as you can gradually increasing to 30 seconds, and repeat.

For those wanting a higher intensity try these:

Knee Plank
Resting your knees on the ground puts less stress on your lower back.
Rest your knees on a rolled-up mat or towel if you find it hard to rest them directly onto the floor.
Straighten your back and engage your abdominal, arm muscles.
Lengthen the back of your neck, soften your throat, and look down at the floor.
Make sure to keep your chest open and your shoulders back.
Hold this for 30 seconds gradually increasing it to 1 minute.

The forearm plank
Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width.
If your wrists are uncomfortable in this position then clasp your hands together.
Straighten your back and engage your abdominal, arm and leg muscles.
Lengthen the back of your neck, soften your throat, and look down at the floor.
Make sure to keep your chest open and your shoulders back.
Hold this for 30 seconds gradually increasing it to 1 minute.

The high plank
Come onto all fours and straighten your legs, lift your heels, and raise your hips.
Straighten your back and engage your abdominal, arm, and leg muscles.
Lengthen the back of your neck, soften your throat, and look down at the floor.
Make sure to keep your chest open and your shoulders back.
Hold this position for 30 seconds gradually increasing it to up to 1 minute at a time.

#3 Strengthening your lower back

The Bridge.
Lie flat on your back, keeping your knees bent and feet flat against the ground.
Tighten your core, raising your hips until a straight line is formed between your knees and chest- do not arch your back.
Hold for 3 breaths or as long as you can gradually increasing your hold time, then lower back down.

The Superman.
Lie face down on the floor with arms outstretched in front of you.
Raise your head, right arm, and left leg in tandem about two inches.
Hold for 3 breaths or as long as you can gradually increasing your hold time, then lower and repeat on the opposite side.

Leg lifts.
Lie flat on the floor with legs and feet relaxed.
Contract your abs while raising one leg about 5 inches off the floor.
Hold for 3 breaths or as long as you can gradually increasing your hold time.
Repeat with the other leg.

We hope that these exercises give you the head start to developing a strong core and wish you well on your fitness journey.

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