2 Basic exercises anyone can do
In this video, we go over 2 basic exercises that we use in our nonprofit cancer survivor program Survival2Strength. These are easy exercises that anyone can do to get stronger and activate muscles they use every day.
Hi, I’m Doug Staley, owner of Competitive Wellness LLC in St. Paul. As one of the trainers here, I’m proud to work with cancer survivors through the nonprofit Survival to Strength, providing exercise programs that aim to improve quality of life and develop strength. Today, I’ll guide you through two exercises we’ve found especially beneficial for our participants.
The side step-up is an excellent exercise that targets the quads and glutes, aiding in posture improvement and overall strength. To perform this exercise, start by standing perpendicular to a stair or box. Begin with a low box, around four to six inches high, and progress to a taller one, such as twelve to eighteen inches, as you build confidence and strength. Place your inside foot on the stair or box, ensuring your weight is distributed through the mid-foot, with the heel and big toe flat. Keep your torso upright and your chest tall as you press through your mid-foot to stand up, pulling your hips over your heel. At the top of the movement, place your opposite foot on the stair briefly for balance before stepping back down slowly and repeating. It’s important to avoid leaning or rotating your body and to ensure your knee stays aligned over your heel throughout the movement. Performing three sets of eight repetitions per leg two to three times a week is a great way to incorporate this into your routine.
The second exercise, the hand-supported single-arm dumbbell row, is a controlled movement designed to strengthen the lats, improve posture, and stabilize the spine. Using a bench for support, position your left knee on the bench while holding a dumbbell in your right hand and placing your left hand on the bench approximately a foot and a half in front of your knee. Maintain a flat back by lifting your chest and squeezing your shoulder blades together. Let your arm hang straight down from your shoulder, and initiate the movement by pulling your elbow back toward your hip until your upper arm is level with your back. Lower the dumbbell back to the starting position in a slow, controlled motion. Throughout the exercise, focus on pulling with your elbow rather than your hand, and avoid rotating your torso or using your legs for assistance. Keeping your back flat and your chest tall is essential to ensure proper form. Performing three sets of eight repetitions per arm two to three times a week is a good prescription to follow.
These two exercises are cornerstones in our program and offer significant benefits for improving posture and overall strength. Thank you for watching, and I hope this helps you on your journey to improved health and strength.
