Action Plan for Diabetes by Darryl E. Barnes

Author:Darryl E. Barnes
Language: eng
Format: epub
Publisher: Human Kinetics

Torso Resistance Exercises

These exercises strengthen your trunk (spine and abdomen).

Bird Dog

This exercise strengthens the spine, gluteals, hamstrings, and shoulders. Start on your hands and knees. Raise your left arm forward to the horizontal position; at the same time, extend your right leg to the horizontal position (figure 4.15). Hold this position for 10 to 20 seconds and repeat 3 to 5 times. Perform this exercise with the opposite arm and leg.

Figure 4.15 Bird dog.

Plinth

This exercise strengthens the spine. Lying on your side, rest on your downside forearm, elbow, and legs. Raise your hips and straighten your body, creating a triangle with your elevated side, shoulder, and the floor (figure 4.16). Hold for 10 to 20 seconds, rest, and then repeat 3 to 5 times. Do the exercise on the opposite side.

Figure 4.16 Plinth.

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