REQUEST MORE INFORMATION REQUEST MORE INFORMATION  3 sets of 15 reps 2 sets of 15 reps 3 sets of 15 reps 2 sets of 15 reps For your core   Repeat 10 times - 1 set per session Repeat 5 times each leg - 1 set per session Repeat 5 times each leg - 1 set per session Repeat 5 times each leg - 1 set per session Repeat 5 times each leg - 1 set per session Suggested frequency and scheduling:  It is totally up to you as to how and when you try these activities. As guidance, to start I would suggest splitting them up to do back one night, knees another night and core/abs another. That way you are not overwhelmed and can focus on getting the moves right. Once you are used to doing these then you might find it easier to combine them all together into one evening superset of 30/45mins that you do twice a week.   For now though I’d suggest something like Mon - back, Weds - knee, Fri - core/abs. You pick your days though - just only allow one day rest between each type to ensure you get the maximum benefit.  We’re also going to add some of the below light weight toning / body weight resistance in with these as well PLUS one aerobic session of 20/30 minutes dancing on one of the other spare evenings. This could be a night when you choose to pop some food in the oven and let it cook or a night where you go for a treat and have something delivered.  You choose. Pick your night for this and favourite music and dance around the lounge. You could even do this with Ella!  Finally whenever you can, 30 mins after your evening meal, sit on you pilates ball and rock from side to side whilst watching your tablet so that you’re moving to burn any excess glucose in your bloodstream.    WEIGHTS - FOR ALL USE X 2 CANS OF SOUP/BEANS OR X 2.5KG MAX DUMBBELLS/WRIST WEIGHTS WEIGHTS TO DO WITH BACK STRETCHES:                             LIGHT WEIGHTS TO DO WITH KNEE STRETCHES:                                LIGHT WEIGHTS TO DO WITH CORE / AB STRETCHES:                          SUMMARY: Weights with stretches 3 times a week - maximum of 1 day rest between the sessions 1 night a week 20/30mins dancing Move as much as you can for 30mins after your evening meal for 30 mins  3 sets of 15 reps 2 sets of 15 reps - only go as far as you can to feel a stretch in bum/legs 3 sets of 15 reps 2 sets of 15 reps 3 sets of 15 reps 2 sets of 15 reps each arm - use arm of settee to rest on 3 sets of 15 reps 2 sets of 15 reps each arm 3 sets of 15 reps 2 sets of 15 reps each arm 3 sets of 15 reps 2 sets of 15 reps each arm - use arm of settee to rest on  3 sets of 15 reps 2 sets of 15 reps - sit on chair or stand 3 sets of 15 reps 2 sets of 15 reps - do without lunge 3 sets of 15 reps 2 sets of 15 reps each arm 3 sets of 15 reps 2 sets of 15 reps Simple stretches and weights to get you moving  Hello Emma - well done on getting off to a great start with your nutritional lifestyle.   This week we’re going to start adding a little strengthening and stretching in to help you with winning back your fitness, life and shape. From our chat I know that your joints - specifically back and knees - as well as your core are in need of some support to be stronger and less painful.   The best way to prevent — and often treat — pain is to get moving. Starting any additional movement can seem like a daunting task if you suffer with any type of pain. But these exercises will actually help strengthen or restore strength to your back, knees and core. In the end your pain will dramatically reduce if not disappear most of the time.   Focusing on your back, knee and core muscles for 15 minutes a day, two to three times per week will:   • Strengthen these muscles - meaning you can do more things you enjoy like going shopping for longer, places with the kids for longer  • Fight and reduce the pain in your back, knees and core by easing inflammation - meaning your quality of life rapidly improves and you can be significantly pain free without using pain killers or costly physio sessions  • Increase your flexibility and range of motion - meaning you can do the things you suggested you might like to try like squash, dancing, swimming, badminton, longer walks and also other fun things you might like to try or do in your life that you can’t at present    • Reduce your blood glucose levels and burn fat - meaning you win back your health, lower / reverse your type 2 diabetes and win back your desired shape faster   • Get your bowel moving daily! - it’s well known that along with good nutrition and plenty of water and fibre, moving your body on a regularly basis helps peristalsis to happen. Peristalsis is the movement of food through your intestines and out the other end! Meaning you feel lighter, less bloated, less sluggish - as the toxins and waste produced by your body are being pushed out daily - and you will also win your shape back quicker as you are reducing the time your body has to absorb too much of anything not good that might have found its way in there!  • Overall these activities will speed recovery, boost your mood and immune system and improve your sleep patterns - meaning you’ll feel happier naturally without the need to rely upon tablets  Mix it up!   We’re combining these strengthening moves with your daily brisk walks (until breathless) and healthy nutritional lifestyle choices. This will also help you to improve your overall health and mental outlook. Activities such as walking, light weights, cleaning the house, mopping / hoovering, tidying up or swimming help you build muscle strength, endurance and flexibility.   When done properly, these below moves won’t jolt or strain .   Adding activities like weight training, yoga, Pilates and working with a balance ball can help strengthen and stretch your “core” — the pelvis, back and abdominal muscles — that helps stabilize your spine and protect it from injury. This is especially important as you spend a lot of time sitting down at work. So you’ll see I’ve added activities in that won’t take much thinking about or effort - such as simply rocking side to side on your pilates ball whilst watching tv on an evening 30 mins after eating your evening meal and standing at your desk to work or make phone calls throughout the day.  Get Moving - Let’s Start Strengthening:   REMINDER:  As always, talk with your health care team before beginning any exercise routine, especially if your pain is due to an accident or other trauma. Some exercises can do more harm than good and may unknowingly increase injury or pain. Even if you can’t do some of these Keep in mind trying to be active every day - even if just going up and down stairs, or moving side to side when standing to cook, wash up on phone calls or outside.   When beginning remember:   • Listen to your body and don’t push yourself too hard - you should feel stretching and some soreness/aches the day after these activities but never excruciating or sharp pain - either during or in the days after. If you feel sharp pain stop doing the activity. • Avoid exercises that involve sudden, jerking movements.  • Remember to breathe deeply as you stretch.  • Never exercise or stretch to the point of pain. In other words, avoid exercises or sports that causes you more pain or weakness.  For your back  Ankle pumps  Lie flat on your back. Move ankles up and down (flex them up and then point). Repeat 10 times.  Pelvic tilt.   Start on your back with your knees bent and your feet flat on the floor. Your arms can either rest on your hips or you can place them under your head. Tighten your abdominal muscles and push your lower back into the floor — think about flattening your back against the floor and don’t raise your low back off the floor. Hold for 5 seconds. Relax. Repeat 10 times.   Yoga prayer, cat, camel pose - try this only as far as you are comfortable to do. Do not overstretch or continue if you feel pain             Knee-to-chest  Lie on your back with your knees bent and your feet flat on the floor. Using both hands, hold the back of your thigh and pull one knee up and press it to your chest. Hold for up to 30 seconds. Return to the starting position. Repeat 5 times on each side.  Stand and slowly roll down  Stand up against wall with your arms at sides. Lean forward and down. Slowly roll down, one vertebrae at a time, with arms loosely hanging down and head bending over. (Vertebrae are the individual bones that make up the spinal column.) Slowly roll back up one vertebrae at a time.  As your muscles start to get stronger, we can work together to add different moves and intensity to keep you progressing and make things interesting. Physical therapists like Jess can also show you how to use the right technique when doing certain exercises or suggest others to the above.  For your knees
© Copyright 2016-2018 Stanley & Associates Ltd . Suite 32 . Silkstone House . Pioneer Close . Wath Upon Dearne . Rotherham . S63 7JZ . +44 (0)1709 874628   
Terms & Conditions