I’m Will Riddick and on this Walk Talk
my colleague Tracy Rauk is going to be Hi, teaching new exercises to help
improve your strength, endurance, and stability while walking, but
first we do have a few disclaimers … Great. Now that we’ve
got those out of the way, these exercises are
really quick to perform. Taking only about 10 minutes per day. They’re also very easy to do in
the comfort of your own home. For exercises performed laying down, we recommend that they be performed on
a hard surface such as the floor rather than your comfy bed. I’m now going to
turn things over to Tracy in the clinic. I’m here with Aasha and we are going
to start off with an exercise called bridging. This exercise works a muscle that helps
you stand up straight and to power you through your walk. Here’s
how you do a bridge. Aasha, I’m going to start off by
having you bend both your knees. You’re going to tighten
up your belly muscles, lift your pelvis up off the mat
and squeeze those cheeks together. You’re going to keep everything nice
and tight as you come back down. Good. Let’s do it one more
time. Belly muscles tight. Lift your pelvis up off the mat,
squeeze those cheeks together. Keep everything tight as
you come back down. Perfect. So you’ll notice while Aasha was doing
that she wasn’t letting her knees come together or spread apart and she was
keeping her pelvis nice and level, not one side higher than the other. So
let’s aim to do 10 of those in a row. Our next exercise is
the straight leg raise. This exercise works a set of muscles on
the front of your leg that helps support your knee, especially when going up
and down stairs, ramps, and hills. All right, Aasha, what I’m going to have you do is bend
this by bending that knee it protects her back. She’s going to go ahead and tighten the
muscle on the front of your leg trying to make this like as straight as possible. She’s going to lift this leg keeping it
straight up to the level of her other knee. She’s going to hold it for three seconds
and then we’re going to slowly lower it down. Two and three. Good, Aasha, let’s do it one more time. Straighten this leg nice
and tight on the front. You’re going to lift this leg
keeping it nice and straight. Good. She’s going to hold it
for three seconds. Good, and we’re going to lower
back down two and three. Perfect. The goal here is
going to be to do 10 in a row, but if you can’t do 10
start with five. Next, we’re going to cover an
exercise called the clamshell. This exercise is for a small but very
important muscle that helps stabilize your hips and improve your
posture while walking. You’re going to lie on your
side just like Aasha here, and you’re going to have your feet
together, your knees together, and being aligned from your
shoulders, your back, and your feet. Your goal here is to open up your knees
while keeping your ankles together. Go ahead and lift up. Open here,
Aasha. Ankles stay together. Good and you’re going to close. You’ll
notice that Aasha’s body isn’t moving. She’s keeping her stomach muscles nice
and tight so that when she opens that leg, all of her power is coming
from this muscle back in her hip. Good and close. One more
time, Aasha. Nice and high. Should feel that in the back of the
hip, right here. Good and close. The goal here is to do 10 in a
row. If you can’t do 10, again, start with five and build your way up. Now that we’ve targeted
some specific muscles, we’re going to stand up
and put them all together. Our first standing exercise is the squat. This is a great functional exercise
that strengthens many of the muscles essential for walking. It’s also a movement that we perform
constantly throughout the day, especially when we’re getting
out of a chair. All right, Aasha go ahead and face the mat here
and you’ll do this at the kitchen sink. You’ll put your hands on the mat, you’re gonna keep your head up and your
back nice and flat and you’re gonna come down into a squat about to there.
You’re going to come right back up. Perfect. Let’s do it again. Aasha, come on down and you’ll notice her
knees do not go in front of her toes. Her back stays nice and
flat and her head is up. She’s gonna push through her heels, but keeping her toes engaged
with the ground. Awesome. Again, let’s make a goal of about 10 but
start with five and build yourself up. The last exercise we’re
going to cover is a step up. Now you can perform this
at home, at your stairs. Just make sure to hold onto
that handrail. All right, Aasha, go ahead and bring your
right leg up on the step. You’re going to go ahead and bring your
momentum forward and step up and bring your left leg up to your chest.
Good and back down. One more time. Come straight up and back down. Now I’m watching Aasha’s knee to make
sure that it goes straight over her second toe, not too far in, not too far out. I’m also having her push
through her heel here. Okay, so that she doesn’t let her knee drive
all the way forward in front of her toes. Let’s see it one more time,
Aasha, up and back down. Good. Now the step-up isn’t for everyone
because it requires some pretty serious strength to perform, but if you’re up for the task and
it doesn’t hurt your knees or hips, start with five and build your
way up to 10 on each side. Okay. These should get you started and walking
with a little bit more pep in your step. That’s it for me. Back to you, Will. Thanks Tracy. As part of this video, we’ve also created an exercise sheet
for you that helps you to remember these exercises. You can find the link to
this in the description below
and be on the lookout for our next Walk Talk as we cover tips and
tricks for getting around obstacles in the community such as curbs,
ramps, crowds, and uneven terrain. And be sure to like this video by hitting
the thumbs up and comment about what you might like to see in our
ongoing Walk Talk series. To find out more about Mission Gait, visit us at MissionGait.org
and to see more of our content, go to YouTube.com/MissionGait
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