Articles
Important Articles
Exercise of the March Month: Chair Squats for Lower Body Strength
Hello everyone!
This month, let’s try a simple yet powerful exercise to strengthen your lower body – Chair Squats! These are great for building leg muscles and improving mobility.
How to do Chair Squats:
- Start by sitting towards the front of a sturdy chair with your feet hip-width apart and flat on the floor.
- Cross your arms over your chest or extend them straight out in front of you for balance.
- Keeping your chest up and back straight, slowly stand up from the chair by pushing through your heels.
- Once standing, lower yourself back down to the chair in a controlled manner, as if you’re about to sit back down.
- Repeat this movement for the desired number of repetitions.
Tips:
- Keep your knees aligned with your toes as you squat.
- Engage your core muscles throughout the movement to maintain stability.
- If needed, you can place a cushion on the chair for added comfort.
Benefits:
- Strengthens your quadriceps, hamstrings, and glutes.
- Helps improve balance and functional mobility.
Start with a few repetitions and gradually increase as you feel more comfortable. As always, listen to your body and stop if you experience any pain or discomfort.
Give Chair Squats a try and feel the strength in your legs grow! If you have any questions or need further guidance, feel free to reach out to us.
Stay active and keep squatting!
Paramjit Kaur
PT, BPT, MCPA
Exercise of the February Month: Seated Marching for Core Activation
Hello everyone!
This month, let’s focus on an exercise that can help activate and strengthen your core muscles right from your chair – Seated Marching! This is a great way to improve stability and support your lower back.
How to do Seated Marching:
- Sit comfortably in a chair with your back straight and feet flat on the floor.
- Lift one knee towards your chest while keeping the other foot on the ground.
- Lower the lifted leg back down and repeat with the other leg.
- Continue alternating legs in a marching motion.
Tips:
- Engage your core by pulling your belly button towards your spine.
- Maintain a steady pace and avoid leaning back during the exercise.
- Start with a few marches and gradually increase the duration as you get more comfortable.
Benefits:
- Strengthens your abdominal muscles.
- Improves posture and stability.
Give Seated Marching a try and feel the difference in your core strength! If you have any feedback or need assistance, we’re here for you.
Stay active and keep marching!
PT, BPT, MCPA
Exercise of the January Month:
Wall Push-Ups for Upper Body Strength
Hello everyone!
This month, let’s add a simple and effective exercise to strengthen your upper body – Wall Push-Ups! This exercise is great for building arm and chest muscles.
How to do Wall Push-Ups:
Stand facing a sturdy wall, about arm’s length away.
Place your hands flat on the wall at shoulder height and slightly wider than shoulder-width apart.
Keep your body straight from head to heels.
Bend your elbows and lower your chest towards the wall, keeping your feet flat on the ground.
Push back to the starting position by straightening your arms.
Tips:
- Maintain a controlled pace; don’t rush the movement.
- Ensure your body stays in a straight line throughout the exercise.
- Start with a small number of repetitions and gradually increase as you feel stronger.
Benefits:
- Strengthens your chest, shoulders, and arms.
- Requires no equipment and can be done anywhere with a wall.
As always, listen to your body. If you experience any pain or discomfort, stop and consult with your physiotherapist or healthcare provider.
Give Wall Push-Ups a try and enjoy the benefits of a stronger upper body! If you have any questions, feel free to reach out.
Stay active and strong!
Paramjit Kaur
PT, BPT, MCPA