Mother's Day Strong May 13, 2018 14:44

Being a mom is not an easy job; it takes a lot of love, understanding, patience and strength.  Also, because mom's give and give and give; too often they forget about themselves. So, this Mother's Day lets give something back to Mom - Strength.  Is there a mom out there that hasn't uttered these words "Give Me Strength"?

Both of these exercises are a great way to improve/maintain strength, functional movement and bone density.  As always check with your physician before starting any exercise program.

Upper Body: Wall Push Ups

  • Stand arm's length away from the wall with your hands on the wall and your feet hip width apart.
  • Lean in towards the wall keeping your arms close to the body. Then push against the wall bringing yourself back up to standing.
  • Adjust the difficulty by standing closer to the wall to reduce difficulty or further away from the wall for more of a challenge.
  • Take it to the next level by pushing off the wall as you extend your arms bringing your hands towards your chest.  Then extending your arms/hands to contact the wall and gently lowering your chest towards the wall.

Lower Body: Chair Squats

  • Stand with your feet slightly wider than hip width apart with a chair behind you. If possible have a chair in front of you to hold on to.
  • From a standing position lower yourself to the chair behind you using yours arms/hands as little as possible.
  • If you have trouble lowering yourself in controlled manner all the way to the chair behind you; try adding a cushion or pillow to raise the seat height.  The goal is to perform this exercise under control and not perform a "Geronimo Squat" where you drop down to the seat.
  • Test your squat technique - from a standing position with your fingers on a chair back placed in front of you and your palms facing each other. Then step forward so that your body is in contact with the bottom part of your palm.  Now, keeping your fingers on the chair back in front of you sit down in the chair behind you.  If you notice that you push the chair in front of you forward while doing this exercise - you need to work on your squat technique.  You are probably need to focus on incorporating more hip flexion in this movement. 


Happy Mother's Day,


John O'Donnell, LAT, ATC, CSCS