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These movements can be especially helpful for women – particularly for those who have sedentary jobs, but also for those who stand at work all day and have no other form of movement.
Women over 50 often suffer from sciatica, pelvic pain and pain in the lower part of the spine.
The physiotherapist therefore selected exercises – movements that are designed specifically for them. Of course, men can try them too, but they will be particularly beneficial for women in this age group.
The movements help with these problems:
- Back pain
- Pain in the shoulder and knee joints
- Inflammation and pain of the sciatic nerve.
- They strengthen the pelvic muscles.
- Great also for a slimmer midsection.
- Relaxation and unwinding after a demanding day.
- Prevention against painful conditions – e.g. a locked lower back.
- Improvement of the body’s overall blood circulation.
- They fight against varicose veins.
- Important for correct posture.
The movements are not demanding, they can quickly help, remove pain and also unblock the sciatic nerve. At the same time they act as prevention of unpleasant and very painful conditions. They also improve the overall condition of the spine. It is recommended to practice them on a daily basis. The most important thing is to respect your body’s limits and do each movement only to the extent that it does not cause pain and allows you your mobility. It should be expected that at the beginning you will not be able to hold some positions for long, however that is completely natural, especially if you do not exercise regularly. If you suffer from specific spinal conditions or have damaged discs, consult the exercises with your doctor.
Training program for women
Lie on your back, pull in your abdomen. Squeeze your buttocks. During an inhale raise your arm and gently lower it back, on the exhale return it to the original position. Gradually perform the exercise with each arm.
Don’t forget! Do not place your hands fully on the floor, just touch the surface and return the arm back. This way the arms will remain tense the whole time and the muscles will work to the fullest. The upper part of the spine should be firmly on the floor, under no circumstances should you lift your back and shoulder blades off the mat. Perform the exercise for 1 minute.
Raise both arms at the same time as described in the previous exercise. Try to keep the movement completely smooth. This exercise strengthens the shoulders and is recommended for those who suffer from arthritis, arthrosis and people with pain in the shoulder joints. Perform the exercise for 1 minute.
Keep your hands up and add a slight circular movement up and down. Do not lift your shoulder blades off the floor, press your chin toward your chest.
Such smooth exercises remove cracking in the joints and feelings of pain. Perform the exercise for 1 minute. At the end do not put your hands down: move directly to the next phase of the training.
Lift your arms to the sides and return them to the starting position, keep them under constant tension, in no case rest them on the floor. During this exercise you may feel a slight burning sensation, after finishing the exercise the unpleasant feelings will disappear immediately.
Pay attention to proper breathing and perform the movements smoothly.
Keep your arms raised and outstretched to the width of the mat. Slightly move both arms up and down at the same time. It will resemble a pulsing. Perform the exercise for 1 minute.
Do not put your hands down! Spread them to the sides, palms facing down and continue the pulsing movements. Perform the exercise for 1 minute. Then you can turn your palms and perform another version of this exercise, again for 1 minute.
Now place your hands behind your head and take a deep breath. Smoothly lower them down without touching the surface of the floor. Perform the exercise for 1 minute.
And now let’s strengthen the pelvic floor.
Lift one leg and move it away from you – toward you. Focus on keeping the pelvis still! Perform the exercise for 2 minutes with each leg separately.
Place the bent knee to the side. The lumbar area and the entire back should be pressed firmly to the mat. Exercise 2 minutes with each leg.
Then add rotation! A very useful exercise for anyone who has joint problems or has had some injuries. Perform the rotation for 2 minutes for each leg.
Lift both legs, simultaneously squeeze and spread the knees. Out to the sides – and back! Press your back firmly to the floor. If the legs start to get tired, you can easily support them with your hands at the knees.
Another exercise: spread your legs to the sides and gently bring them together. Bring your legs together, keep your abdomen pulled in. These movements improve metabolism and support lymph flow.
It’s time to release fatigue in the back muscles, to relieve stiffness! Spread your arms to the sides, lift your legs and bend them. Inhale, and as you exhale smoothly place your legs to one side and turn your head to the other. Repeat 8 to 16 rotations.
To relax and stretch the muscles even more, stay turned in one direction, slightly straighten your legs and press your arm to the floor. Hold the leg with your hand. Stay in this position for 1 to 3 minutes. Do the same by turning your legs to the other side. Press your shoulder blade and shoulder toward the floor.
