'Body Maintenance Manual'

Knee strengtheners

Knee strengtheners To strengthen the key front-​of-​leg (thigh) muscles that sup­port and pro­tect your knee joints. Regular prac­tice should help gradu­ally to reduce pain, grind­ing or click­ing in your knee and feel­ings of instabil­ity when you bend. It will also start the strength­en­ing pro­cess for very weak leg muscles and pro­tect against joint wear and tear...
Posted by jane Comments Off on Knee strengtheners October 28, 2012

Leg lifts, lying

To strengthen the muscles at the back of your legs and up into your but­tocks. Everyday bene­fits include mak­ing it easier to walk prop­erly, tak­ing strain off your lower back and redu­cing back pain. You can stand for longer without leg or back ache, climb stairs more eas­ily and stand from sit­ting with less effort...
Posted by jane Comments Off on Leg lifts, lying October 28, 2012

Lower abs strengtheners, lying

Lower abs strengtheners, lying To strengthen your lower abdom­inal muscle — one of the body’s key “core sta­bil­ity” muscles. Benefits include improved sup­port for your lower back, redu­cing back pain and help­ing you to sit upright for longer; sup­port and pro­tec­tion for your back whenever you are car­ry­ing loads; bet­ter bal­ance and pos­ture...
Posted by jane Comments Off on Lower abs strengtheners, lying October 28, 2012

Lower back relaxation — crook lie

This is not an exer­cise, but a rest­ing pos­i­tion in which you can gain tem­por­ary relief from per­sist­ent lower back pain...
Posted by jane Comments Off on Lower back relaxation — crook lie October 28, 2012

Lunges

Lunges To strengthen all the big muscles of the legs and but­tocks. Especially good for knee con­di­tion­ing. Everyday bene­fits include being able to lower down to pick some­thing up off the floor or tie shoe-​laces, doing an emer­gency stop to pre­vent a trip turn­ing into a fall, and get­ting safely down to and up from the floor...
Posted by jane Comments Off on Lunges October 28, 2012

Obliques strengtheners, standing

Obliques strengtheners, standing To start strength­en­ing the side-​bend and twist­ing muscles of the waist, which are essen­tial for daily activ­it­ies includ­ing shower­ing and dry­ing your­self, fasten­ing your seat-​belt in a car, unpack­ing shop­ping or other objects...
Posted by jane Comments Off on Obliques strengtheners, standing October 28, 2012

One-​leg squat

One-leg squat To strengthen all the ‘sit­ting and stand­ing’ muscles of the leg and but­tocks. Especially good for knee-​muscle con­di­tion­ing. Will improve bal­ance and teach the brain and body how to cor­rectly pos­i­tion knees and ankles when bend­ing...
Posted by jane Comments Off on One-​leg squat October 28, 2012

Pelvic floor conditioning

To strengthen the web of muscles and tis­sues that keep you in con­trol of when you go to the loo, help­ing to reduce or even reverse leaks of urine and incon­tin­ence...
Posted by jane Comments Off on Pelvic floor conditioning October 28, 2012

Pelvic tilts and why they matter

Pelvic tilts help to keep the low back free from muscle strain and help pre­vent a build-​up of pres­sure on sens­it­ive nerves. Learning how to keep your pel­vis mobile can help reduce back ache, sci­atic pain, hip pain and long-​term stiff­ness...
Posted by jane Comments Off on Pelvic tilts and why they matter October 28, 2012

Pendulum arm circles

To ease up move­ment in your arm after an injury such as a broken col­lar bone, shoulder muscle tear, dis­lo­ca­tion or a frozen shoulder which has star­ted to unfreeze...
Posted by jane Comments Off on Pendulum arm circles October 28, 2012