The Lunge Position Row
will give you the strength to do any household tasks that require bending and safely picking up and putting down objects as well as vacuuming.
1. Get into a lunge position with one foot forward, the leg bent at the knee, the other leg stretched out behind you. Keep your weight on your toes and your upper body erect.
2. Hold a dumbbell in the same hand as the leg stretched out behind you. The other leg is working isometrically and is not moving. Maintain the position of your body, as you would while doing a yoga pose.
3. Contract your abdominal muscles, breathe in as you lift the dumbbell by pulling the elbow up and hold the dumbbell along your hip for a full second.
4. You should be on the balls of your foot and toes of the ex- tended leg, which can be slightly bent.
5. Exhale and slowly, over three seconds, return the dumbbell to the start position with the lengthened arm hanging straight toward the floor, between your legs.
6. Perform 10 - 12 repetitions on each side. Note the breathing pattern: Inhale while lifting the dumbbell, exhale while lowering it.
Avoid twisting your shoulders or body. Keep your back flat and don’t round the shoulders or upper-back.
You’ll work muscles in your legs, torso and arms as well as the upper back, core, abdominals, posterior deltoid, forearm and biceps.
Disclaimer: Do not begin any physical activity described in this column without prior approval from your health care professional.