Muscle group | Motor activity | Corresponding example of daily activity | Corresponding example exercise from the exercise programme |
---|---|---|---|
Spinal erector | Trunk erection | Upright posture | To consciously put upright the trunk |
Upper back muscles | Trunk erection | Deep respiration | Extend arms toward the ceiling (exercise winner) |
Hamstring and glutei muscles | Hip extension | Rising from a chair, walking safely, postural stability | Light squats |
Quadriceps and hip flexor muscles | Leg extension and hip flexion, respectively | Rising up, walking, climbing stairs | Extension phase squats (exercise treading water) |
Foot flexion, foot extension, calves | Foot and ankle stabilisation during walking | Walking safely, overcoming trip hazards | Sitting or standing position: exercise heel and tiptoeing |
Muscles of the shoulder | Arm rising | All movements using upper extremities, e.g. combing, hairdressing, personal hygiene, dressing, eating, drinking | Arm lifting towards ceiling, exercises bird and winner |
Chest, shoulder and arm muscles | Support movements with arms | Lifting and carrying objects, hanging up laundry, putting on elasticized stockings | Exercises butterfly, nutcracker and biceps |
Lower arm and hand muscles | Movements of hand and fingers | Squeezing a flannel, opening a bottle, moulding coffee, cutting bread, eating | Coordinative finger exercises using weight pouches; optional weight exercises motorcycle driving and paste rolls |
Abductors and small glutei muscles, hip joint muscles | Sideward lift of the extended leg (alternatively) | Lateral balance while standing and walking | Lateral hip elevators |
Abdominal, trunk and pelvic floor muscles | Keep trunk tension | Upright posture | Sitting position: squeeze ball or cushion between the legs; pressure with both legs against the ground |