How To Travel the World Without a Walker
If you like to travel the world like I do, the last thing you want is have to travel the world with a walker. Over on Facebook I have been writing a 30 Day self-care program that was initially prompted by your response to the post I wrote here on anxiety. Then, as if nature knew what was coming, I was served an surprise dose of anxiety when I managed to fracture my left ankle. So going through airport security in a wheelchair is how I came to Los Angeles.
Ok that may seem like false modesty and I admit that it most likely is. But this fractured ankle is a reminder that we all need to think less about building muscle and do more to ensure that it happens. I know I want to continue to play tennis, garden without pain, and travel the world without a walker. So here are a few areas I am targeting:
My upper body
Interestingly although science says we lose the most muscle in our thighs, hamstrings and calves, we generally begin to notice functional problems in our upper bodies first. To build strength in our upper body I am going to do push ups even if they are the modified ones.
I knew the word rectus abdominis (the muscle that makes up a “six-pack”) but recently I learned of the importance of the deeper muscle layer composed of the internal and external oblique (transversus abdominis and multifidus muscles). If these muscles are not strong, you tend to place too much pressure on your lower back. How well I know this. Sometimes my back will go out after bending over just to brush my teeth. In Pilates certification class Kris Kory, the instructor suggested we do a quick cough to get clear on where these muscles actually are located, then activate these muscles while exercising for maximum benefit. The plank is a good exercise for building your core.
Build muscle in the pelvic area
Besides sexual pleasure and keeping your internal organs in place, the area between your pubic and tail bones are responsible for holding your spine upright and your legs in place. This is what I will do: get on my back bend my knees with my feet on the floor, draw in my lower belly muscles and hold it for a count of five. Ten sets of these twice daily is what is recommended.
Build muscle in the knees
Your knees provide stability. Although they are tendons, not muscle, I am making the protection of my knees a priority. Leg curls are recommended over the elliptical machine and is the order of the day.
Do you have a special routine that you follow to keep your core, pelvic area,upper body and knees functioning at a high level?