Do you have problems with your balance? Do you have lower back problems, pain or spinal stenosis? Do you avoid doing exercises for fear that they will aggravate these problems? If so, you might find this pearl productive.
“Productive exercises” refers to gently strengthening weak muscles, stretching tight muscles and tendons and lubricating bone joints. Each exercise has a specific purpose to keep your lower body healthy with less pain.
Disclaimer: Just because these exercises work for many it doesn’t mean that they will work for you.
Why do Physical Exercises?
When we stretch our tendons and muscles we attain a greater range of motion (less stiffness and pain) and lubricate our joints to move smoothly with less joint pain. When we are young, our muscles, tendons and joints are strong, but they deteriorate with age, especilally after the age of 60. By doing productive exercises we can lessen that deterioration and become sprier. If you are over 60, you might want to do all of these exercises, especially if you are in pain. Otherwise doing specific exercises, along with your usual exercises, might be the best approach, since each exercise has a specific purpose.
If your leg muscles and tendons are tight/stiff, exercises LB-01, LB-02, LB-03, LB-O8 and LB-09 help to stretch them.
If your leg muscles are weak, exercises LB-04 and LB-06 through LB-09 help to strengthen them.
If your joints lock up (causing pain), exercises LB-06 through LB-11 will lubricate these joints and reduce the pain.
Breathing is Half the Exercise:
These exercises are coordinated with your breathing. If you coordinate a long deep breath with each exercises your muscles will be properly oxygenated and avoid cramping, burning or giving out. At first you may not have a sufficient “oxygen debt” [“the amount of muscle oxygen required to do an exercise”] to complete the exercises and you may need to take extra deep breaths while doing an exercise until your oxygen debt improves. Always breathe in through your nose and breathe out either through your nose or your lips; whatever works for you. Your Long Deep Breaths should take about 6 to 7 seconds each. If you overheat doing an exercise you are not expelling muscle heat buildup and need to breathe deeper and more often. If your muscles feel weak while doing an exercise, take an extra long deep breath for each exercise and a few extra long deep breaths between exercises to properly oxygenate your muscles. You will have a strong tendency to hold your breath between exercises—don’t do it!
If you experience muscle cramps while doing an exercise, it may be due to a lack of vitamin-D and calcium in your diet. Years ago, my legs cramped a lot, but haven’t since I’ve been taking vitamin-D. I had some muscle cramping when I started doing these exercises, but it disappeared once my legs were stronger. Should you get leg cramps, stop and massage the cramped muscles and tendons before proceeding.
When Exercising, Routine Helps: Lets face it, the longer the time between getting up and doing your exercises the greater the probability of NOT doing them, especially if you have to go somewhere else to do them. These exercises are best done near and in your bed, so it is best to do them after waking. It takes 10 to 15 minutes to do all of the exercises below, depending on your Long Deep Breathing.
IMPORTANT! Never think about the next exercise until you are about to do it or else they won’t be as effective and you will become bored doing them. Only concentrate on your breathing (counting six long deep breaths) and on how your muscles and joins feel while doing an exercise. When you finish an exercise, take a few extra long deep breaths as you think about the next exercise. Each group of exercises below is designed to achieve specific goals. A description of each exercise and pictures of doing them are provided.
BACK of LEGS Exercises:
The first three exercises stretch tight, leg and foot muscles and tendons. These exercises are done first because tight leg muscles/tendons make the other exercises much more difficult. They are especially helpful if you have balance problems by giving your ankles, feet and the back of your legs a greater range of motion.
LB-01) Calf muscle and Achilles tendons stretching exercise: Lean against a wall with straight arms and back and with both feet about three feet from the wall. With your heels flat on the floor take 6 long deep breaths and bend your arms with each breath to lean closer to the wall. Concentrate on pushing your arms up to keep your heals on the floor.
When done, take a long deep breath or two before going on to the next exercise—don’t hold your breath!
LB-02) Back of leg muscles and lower back stretching: Bend over and try to touch the floor with your fingers. If you can’t touch the floor, bend your knees. Take 6 long deep breaths and as you exhale straighten your legs a little and/or bend a little closer to the floor. The more you do this exercise, the straighter your legs will become and the easier it will be to touch the floor. Concentrate on the back legs and your spine strain as you breathe very deeply, opening up your spine.
When done with this exercise, take a long deep breath or two before going on to the next exercise—don’t hold your breath!
LB-03) Inner thigh muscles/tendons stretching for a healthy pelvis position: Bend over at the edge of your bed with your legs spread out, feet pointing forward and your forearms and elbows on the bed. Take a long deep breath and as you exhale spread your legs a little further apart; do this for 6 long deep breaths. Concentrate on the strain on the insides of your legs. To get up, twist to one side and push off of the bed.
When done with this exercise, take a long deep breath or two before going on to the next exercise—don’t hold your breath!
FRONT of LEGS Exercises:
The next two exercises help to lubricate your lower body joints with less joint pain; they also strengthen weakened thigh muscles. These exercises are done on your back in your bed while taking 6 long deep breaths. Concentrate on keeping your back and shoulders flat on the bed and the strain on the front of your legs feet and toes as you stretch and breathe deeply 6 times.
LB-04) Leg lifts and toe stretching: While laying flat on your back lift your straight legs up and aggressively curl your toes until they cramp. Rotate your legs outward and take 3 long deep breaths; then rotate your legs inward and take 3 long deep breaths. The more you do this exercise the less thigh cramping, but the toe cramping may not subside. Concentrate on the strain on the front of your legs and toes as you breathe deeply.
When done with this exercise, take a long deep breath or two before going on to the next exercise—don’t hold your breath!
LB-05) Knee Flexing (kicking): This helps to lubricate your knees and stretch the muscles/tendons attached to them and those on the front of your legs. Slowly kick your lower legs up twice as you breath in and twice as you breath out for 6 long deep breaths (a total of 24 kicks). Concentrate on the stretching of the front of your shins, feet and toes as you kick and breathe deeply.
When done with this exercise, take a long deep breath or two before going on to the next exercise—don’t hold your breath!
Lower Back & Hip LUBRICATING Exercises:
LB-06) Pelvic Tilt—to lubricate and strengthen your sacral-lumbar area. Lay flat on the bed with your legs bent and your arms up and your shoulders on the bed. Take a deep breath and push your shoulders down as you arch your back up as much as possible—then exhale as you bend your back downward, lifting your head and hips as much as possible—do this 6 times. Concentrate on tilting your pelvis as much as possible and any clicking or popping of your joints, which is good.
When done with this exercise, take a long deep breath or two before going on to the next exercise—don’t hold your breath!
LB-07) Bicycles: This exercise will lubricate your hips and lower spine and strengthen attached muscles. Lift your legs up and slowly do two bicycle cycles as you breath in and two bicycle cycles as you breathe out. Do this for 6 deep breaths. Concentrate on the unlocking of your lower back an as you bicycle; you should hear and feel your lower spine and hip joints click/pop as you cycle.
When done with this exercise, take a long deep breath or two before going on to the next exercise—don’t hold your breath!
Lower Back & HIP Exercises:
LB-08) RIGHT Hip side stretching: This helps to lubricate and unlock your hips and stretch and strengthen weakened smaller gluteus muscles. Lie flat on your back with your shoulders flat on the bed. Securely grab your right foot with your left hand and relax your body as you pull your right leg all the way down with your left hand. Take 6 long deep breaths as you push your right leg as far down as possible. Concentrate on relaxing your entire body.
When done with this exercise, take a long deep breath or two before going on to the next exercise—don’t hold your breath!
LB-09) LEFT Hip side stretching: This helps to lubricate and unlock your hips and stretch and strengthen weakened smaller gluteus muscles. Lie flat on your back with your shoulders flat on the bed. Securely grab your left foot with your right hand and relax your body as you pull your left leg all the way down with your right hand. Take 6 long deep breaths as you push your left leg as far down as possible. Concentrate on relaxing your entire body.
When done with this exercise, take a long deep breath or two before going on to the next exercise—don’t hold your breath!
LB-10) Right then Left Knee Lifting: This will lubricate, unlock and strengthen weakened pelvic and back muscles. Place your left knee on top of your right knee and take 3 deep breaths and lift your right knee twice per long deep breath (a total of 6 right knee lifts). Then place your right knee on top of your left knee and take 3 deep breaths, lifting your left knee twice per long deep breath (a total of 6 left knee lifts). Concentrate on getting your legs as high as possible and feel your entire spine opening up.
When done with this exercise, take a long deep breath or two before going on to the next exercise—don’t hold your breath!
LB-11) Both Straight Legs Together Lifting: This will lubricate your middle and lower spine and hips, “pop” locked joints and strengthen weakened back muscles. Lie flat on you’re your back with straight legs together. Take one long deep breath and lift both straight legs as high over your head as possible by pushing with your arms and fingertips—then lower your legs—do two of these double leg lifts per long deep breath (a total of 12 double leg lifts). Concentrate on getting your legs as high a possible and on the strain and popping of your back.
You are now done with these 11 exercises!
I hope that this pearl on productive lower body exercises has given you some helpful information on how to create and maintain a stronger and healthier lower body with less pain and better balance. The next pearl will discuss “Productive Upper Body Exercises” to keep your shoulders, upper spine and neck muscles healthy.
