Here are a few other exercises that Ms. McMullan suggested to get started. If they are difficult or you have trouble balancing, place a hand on a chair or wall and perhaps consult your doctor before trying anything that might feel uncomfortable.
Toe Yoga
Start by working with your foundation, your feet. While standing, lift all ten toes, spread them wide, and plant them back down. Lift your big toe, pressing down with the little toes. Then lift the little toes, pressing down with the first two toes. Some toes may not cooperate; that’s OK, just give it a try.
Calf Raises
While standing and holding on to something for support, lift up onto your tip toes and return back down. Inhale as you go up, exhale as you go down. Try to go slowly.
If you want, you can add arm movement, extending one or both out to the sides as you inhale and lift up, the arms descending as you exhale and plant both feet back down. Do five to 10 of these lifts and see how you feel, working up to more at your own pace.
Gentle Twist
While seated in a chair, cross your right knee over your left. Then, using core muscles, twist to the right, arms draping down wherever feels best. Switch sides.
Or try it on a mat or bed. Lying on your back with both knees bent, cross your right knee over your left and then let both knees drift over to the left, arms out to either side. Switch sides.
Flamingo Pose
Stand on one leg for one minute per day per side, every day, using support if needed. If you have knee or hip issues, you can shorten the amount of time based on how your body feels. Or else measure the time you can balance on one leg by the number of breaths you take while holding the pose — it could be two breaths, it could be 15 (that’s about a minute for the average person).
Amanda Loudin is a freelance writer covering health and science. Her writing has appeared in the Washington Post, Outside and many others.
