The Life Plan (34 page)

Lift one leg about 6 inches off the floor.

Lower your body to the floor by bending the knee of the planted leg and keeping the opposite leg off the floor.

Continue to squat until the planted leg reaches a 45-degree angle.

Return to starting position.

Repeat 10 to 20 times with each leg.

The following techniques are more advanced and should be used by those who have an above-average level of balance or are committed to spending additional time on improving their balance. You can practice any of the above listed techniques while closing your eyes, or try using an unstable platform such as a Dyna disc or BOSU ball. These can be found at your local gym or purchased for home use.

Benefits:
Improves balance, stability, and core strength and strengthens shoulders.

To start:
Stand with your feet shoulder width apart on a BOSU ball with two dumbbells.

Bring two dumbbells to shoulder height with your upper arms parallel to the floor.

Press the weights directly overhead until your arms are fully extended.

Return to the starting position. Upper arm (triceps) should remain parallel to the floor.

Perform 8 to 12 repetitions.

Benefits:
Improves balance, stability, and core strength and strengthens triceps.

To start:
Stand with your feet shoulder width apart on a BOSU ball with two dumbbells. Bend at the waist, so your upper body is not quite parallel to the floor. Your knees should be slightly bent, with your back straight.

Keeping your upper arms alongside your body, extend your elbows at a 90-degree angle.

Slowly extend your arms and contract your triceps at the top of the movement.

Return to the starting position.

Repeat 8 to 12 times.

Benefits:
Stabilization exercise for biceps.

To start:
Stand on a BOSU ball with one leg. Hold a dumbbell in each hand.

Curl the dumbbell up, both arms at the same time, toward your chest in a slow, controlled manner.

Contract your biceps at the top of the movement.

Slowly lower the dumbbells to the original starting position.

Repeat 8 to 12 times.

You can easily enhance balance and joint stability with exercises that mimic everyday life, which are referred to as
functional training.
A good functional-training program will involve exercises that move your body in all four planes of motion: forward, backward, rotational, and lateral. An example of functional training is bending over to pick something up off the floor and putting it on a shelf. This can easily be simulated by picking up a dumbbell from the floor and pressing it overhead. Each of these excercises should be repeated 20 to 25 times per set.

Elastic Band Trunk Rotation: rotating the trunk, which causes you to work in the transverse plane.

Medicine Ball Press: picking up a medicine ball, pressing it either in front of you or above your head, and placing it back on the floor.