FITNESS
Mobility
BUILD AND REBUILD
EVERY HUMAN STRIVES FOR PERSONAL INDEPENDENCE.
IF WE’RE UNABLE TO PERFORM THE ACTIVITIES OF DAILY
LIVING, WE BECOME DEPENDENT ON OTHERS TO CLIMB
STAIRS, REACH FOR ITEMS ON A HIGH SHELF
AND EVEN GET GROCERIES.
MOBILITY & STABILITY
The more mobile and supple
your body is, the better it
can perform. Add these exercises to your daily routine
to rebuild your stability and
mobility by doing one to two
sets of five to ten repetitions.
STATIONARY RUNNER
In bare feet, ground one foot with
the knee slightly bent, then move
slowly through a running action
while maintaining balance.
STANDING ANKLE ROCKERS
Stand in bare feet and rock slowly
from toes to heels, working the ankle through a full range of motion.
HIP OPENERS
Lift one leg with knee bent, slowly
open up the hip and rotate the
leg out and backward in a circular
motion while keeping the upper
body stable.
HANGING SHOULDER BLADE
While holding onto a TRX suspension trainer, lean back and hang
with both arms extended. Slowly
pull your shoulder blades together
(retraction) and pull them down
(depression) hold for 10 seconds
(one repetition) and repeat.
14 | whiteoaksclub.com | fall 2015
FROM THE GROUND UP
To improve physical confidence
we start from the ground up
using exercises that challenge
the stability of joints designed
to be stable, while increasingly the mobility of joints
designed to be mobile.
GET TOUGH ON AGING!
WITH THESE TIPS 'N' TRICKS...
BACK TO BASICS: Repeat a movement and with each successful
completion, your confidence grows. Go back to the skills you learned as a
kid to rebuild those fundamental movements first.
GET YOUR GROUP ON: Work with others and watch them complete
a movement to boost your self-confidence.
ENLIST AN EXPERT: Work with an expert to reduce your injury
risk.They’ll help you choose activities based on your ability and slowly
encourage you to progress as you feel ready.
ADJUST YOUR ATTITUDE: Recognize that your physical limitations
begin with your emotional attitudes. If you believe you’ll succeed, your
body will often comply – just manage your risk and don’t ask your body to
do complex movements until you have built up your capacity. Overcome
your fear gradually and anything is possible.
TRUST YOURSELF!
To rebuild physical abilities, every individual has to
manage their lack of trust in their body's abilities and
limitations and boost their physical confidence.
JANICE HUTTON
THE CLUB CO-MANAGER AT THE CLUB AT WHITE OAKS, JANICE IS A
VETERAN FITNESS INSTRUCTOR AND PERSONAL TRAINER AND IS A
RESPECTED INDUSTRY SPEAKER. SHE HAS PUBLISHED NUMEROUS
ARTICLES IN HEALTH MAGAZINES AND CERTIFICATION RESOURCES
USED WORLDWIDE. SHE IS AN ACTIVE PARENT OF TWO Y