Perhaps that should say simple! No equipment required. For some these will be easy, for others they may present a challenge. While there is no such thing as “one size fits all” exercise, these are safe for most people if you are injury free. Use good judgment!
1. Wall push up – Can have hands shoulder width apart or wider like a true push up. Shoulders need to be painfree during the exercise. No chin poking.
2. Sit to Stand – Frequently tested in 30 seconds. Norms depend on age/sex. If you are in your 60s, it is reasonable to do 15 reps in 30 seconds.
3. Birddog – providing you can get back up from the ground. Really note the quality of your shoulder and hip area stability with this one. You should be able to keep your torso from twisting and don’t arch your back in the process.
4. One leg calf raise – Straight up to ceiling. Go really slow and evaluate your ankle and toe strength and balance right up to the top. Hold on if you are all over the place. Start with 2 legs if one is too hard.
5. Counter plank forearms – Create a long straight line with the body. Don’t let the hips sag down or poke up. You can do this one from your hands or forearms depending on the height of your surface and the health of your shoulders/neck.
Gazing into partner’s eyes = optional. In fact, looking straight down between your hands is safer.
As always, reach out if you have any questions or notice lots of challenge with any of these exercises.