Core Training For Seniors by Cooke Nick

Author:Cooke, Nick
Language: eng
Format: epub
Published: 2022-08-20T00:00:00+00:00

Twist and Reach

This exercise is slightly more difficult and will require balance. This exercise will incorporate all of your core muscles and could be a six on the RPE scale. This should cause slight discomfort on your legs and arms, as well as discomfort on your back and stomach, all of which should dissipate soon after you finish.

How to Do It:

● Step 1: Stand with good posture and place your hands at the sides of your head with your elbows pointing outward and slightly forward.

● Step 2: Brace your core.

● Step 3: Twist your upper body to one side while lifting the knee of the side you are lifting towards your chest. For example, twist to your left while lifting your left knee. (This is the concentric phase.)

● Step 4: Return to the starting position. (This is the eccentric phase.)

● Step 5: Extend the opposite arm straight forward—this is the arm on the opposite side of the one you bent towards in step 3. Reach as far as you can while lifting the leg on the opposite side and extend that forward as well. For example, if you twisted to the left in step 3, you will now extend your right arm and left leg. (This is the concentric phase.)

● Step 6: Return to the starting position. (This is the eccentric phase.)

● Step 7: Repeat steps 3, 4, and 5. Finish all your reps on one side, then on the other side.

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