Diabetic+Living-Summer_2019

SUMMER 2019 / DI ABETIC LI VING 31

Balance: FITNESS

Chair Dip

8 CHAIR DIPS

Sit in a sturdy chair. Place your hands on the front edge of

the seat, on either side of your hips. Roll your shoulders

back to keep your chest elevated and head up. Push up

through your shoulders to lift yourself up off the seat. Prac-

tice raising and lowering here. When you’re comfortable,

walk your feet out so that your hips clear the chair (A). To

dip down, slowly lower your hips as your elbows bend be-

hind you. Lower only as far as you are comfortable pushing

up from, stopping before your elbows are at 90 degrees (B).

Lift back up using your arms, shoulders, and legs.

Work your

shoulders, chest

& triceps with

one move!

B.

A.

B.

Heel Touches

10 HEEL TOUCHES ON EACH SIDE

Sit tall in the middle of a chair with your shoulders back,

chest and head up, and feet flat on the floor. Engage your

core and place your arms at your sides with your hands

hanging in front of the chair, fingers pointed down (A).

Begin by reaching your left hand straight down toward your

heels, keeping your chest and head facing forward, until

you feel a gentle stretch in your right side (B). Return to

sitting upright, allowing the movement to stem from your

waist. Pause here to re-engage your core, then switch sides.

Aim for slow and smooth back-and-forth movements.

Stabilize your

core to improve

posture

A.

Seated Knee Lift

10 KNEE LIFTS

Sit on the edge of a sturdy chair with your knees bent
and toes touching the floor. Grasp the sides of the
chair behind your hips with a secure grip. Engage
your core and arm muscles, and lean back slightly,
keeping your back straight and chest high (A). Keep
your upper body here as you exhale, grip the chair,
and bring your knees toward your chest, stopping at
a height that is right for you (B). Then, keeping your
upper body still, lower your knees and gently tap
your toes to the ground. Use your grip on the chair to
help you lift and lower your legs and keep you steady.
Challenge yourself by slowing this movement down,
raising and lowering your legs with control rather
than using momentum.

If you experience back pain at any time during this ex-
ercise, stop and rest. Before beginning again, analyze
your form. Try engaging your core (as if bracing for
impact), putting more weight on your arms, or lifting
your feet only a few inches off the ground.

Strengthen lower

abs to help reduce

stress on your hips

& lower back

A.

B.