Welcome to week 3 of our 5-week series on how to protect the ‘grandparent body’ from injury when looking after your energetic grandchildren.
Children between 2- 10 years can be highly active, which places pressure on you to keep up! You may find yourself moving more frequently and more quickly than you have in a while. So, prepare yourself with some strengthening and stretching exercises. Exercises that help you respond more quickly and sharpen the reflexes might also be beneficial.
Here are a few things you can do to prepare:
1. Single leg balance: Start in a standing position. Place all of your weight on one foot and stand on that leg. Try to stay balanced and keep your raised leg off the floor. Stay close to a solid object to hold on to if needed. Try this with your eyes open, then eyes closed.
2. Heels raises: Start in a standing position with your feet at hips-width apart. Keeping your knees straight, rise on to your toes. Return to the starting position, controlling the movement as you lower your heels to the ground. Repeat x5 slowly, then change the pace and repeat x5 quickly.
3. Squats: Stand upright with your feet hip-width apart and your arms out in front of you and held horizontal to the floor. Bend your knees and hips by pushing your hips back behind you and leaning your body forwards, as though you are about to sit on a chair. Remember to make sure you are bending from the hips, not the back.
Do not allow your knees to travel in front of your toes. Keep the middle of your knees in line with your feet. Keep your weight on your heels, not your toes. At the bottom of the squat, tense your buttocks, lift and straighten back up to the start position. Repeat this x5 slowly, then x5 at a faster pace.
4. Hamstring stretches in a sitting position: Sit in a chair with one leg out in front of you. Straighten the knee of this leg, keeping your foot on the floor. Keep your back straight and lean forwards from your hips until you feel a stretch down the back of the thigh. Hold this position then relax for 20 seconds then repeat with the other leg.
I hope this information is useful. Don’t forget to tune in next week!
photo created by katemangostar – www.freepik.com