Lower body weakness is the leading cause of falls among older adults. Strength is the mastery of creating tension. What's fascinating is that none of us (or very few) were ever taught how to create tension. Suppleness is the mastery of relaxation. The brain requires a balance between the two; there are parts of the brainstem dedicated to this balance.
Even though we walk around "tense" from all the stressors in life, we are not creating strength; we are stressing and fatiguing our bodies. One of the best ways to learn how to create tension in your muscles is an isometric contraction. In fact, isometric contraction activates parts of the brain dedicated to midline stability (the supplementary motor area). Isometric contractions are pushing (or pulling) against a stationary object. This creates tension in the muscles. Remember, strength is the mastery of creating tension in the muscles. You have to know how to create tension and be comfortable with it.
If you want to touch your toes, do an isometric bicep curl. In other words, with arm bent at 90 degrees by your side as if you were going to do a bicep curl, press down on wrist. Try to pull wrist toward body. Hold this contraction for 20 seconds. THAT IS HARD TO DO. Then try to touch your toes. It should be better.
There are other ways to create tension in the muscle but isometric contraction is the least threatening to the brain and a great way to start. Movement is life and it's time to start moving.
If you're ready to move better with less pain, contact me for a private consultation. I do online training sessions. It's never too late to improve your balance or your movement.
info@thefallpreventionlady.com
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