How to Lift Things Safely to Avoid Back Pain for Seniors

Hey there, April of yes to next here with my mom Aiko. Hi. And Mochi. Hey, Mochi. Curious George. That's right. Now every day we're picking up things whether it's a box or Mochi or a dog And are we doing it correctly? Well, we're gonna show you one way to pick up things safely It's mainly about protecting your back All right, so and we're also going to show you some exercises to strengthen muscles that you need to do it Right. All right. So mom any thoughts? No, let's get started. All right. Safety first. Excellent We'll take a quick pause and get started Okay. So the first thing we want to do is you want to stand in front of our object? Our feet are out shoulder width apart. Okay slight flare in the feet Okay, and we want to start by hinging our hips. So look my hip my butt's going back. My back is straight That's the whole key and as I go down my knees are bending Okay, and I'm picking up my object now in this position I might notice my back is straight right and to come up I am basically pushing the force through my heels lifting my legs up and I'm sending my hips forward Okay, so here's my package. I got it up safe. Yeah. All right. So mom you want to try it? Oh, yeah Okay, you try it now All right. Okay. So start from the beginning Shoulder width apart with the feet slight flare package is close to your body. Great. Okay, very good All right hinge at the hips hinge back straight back straight knees bend slowly Yeah, your knees bend naturally. Yeah, they sure do. Okay and Legs legs legs legs legs back straight back straight and up. Very nice. You did it. That was heavy Wow Okay. Now the other thing is You know, you you can pick up things when you're in a chair Now you may have to move chairs on let's say you got an got an object over here You're like, oh I need that you could you could move a chair. It's Chris requires being able to move the chair, right? Yeah, right, but hopefully unless it's one. Maybe we're at dinner and something falls on the floor. No. Yeah Well, you have to make sure that the object is positioned correctly, right has to be between you know your legs here But it's the same movement. It's a hinge. You always have to keep your back straight as you're picking something up That's the key is the key right and then you're picking up right? So if you want to see that from the side It's it's the same thing right right I'm sitting here. Yeah, it's hinging notice my back is straight back is straight All the weight my legs here. Hey back straight back straight back straight back straight and Coming up. Okay, so I'm always protecting the back now So in order to do these moves you really need to have You know strong core, you know, that means your abs and leeks and your back muscles But also very strong glutes and hamstrings and leg muscles and in flexible hips, so let's Now we're gonna do exercises to work on all of those. That sounds good Okay, so so now we're gonna do exercises to strengthen those muscles. We need to pick things up Okay, the core the glutes. Okay, and we're in the hips. Okay, so let's start by just Opening up and waking up these hips. Okay, give me some hip circles Nice, very good Good and let's reverse it need flexibility in these hips. Yeah, very very good Okay now good and we're going to continue this these hip moves by Opening up The hips more so mom you yeah, you yeah, we're good. It's basically doing do leg swings. Okay, so we're gonna let's just go in tandem We're going to start with your right. Yeah, right and we're gonna go across the body with our legs Yeah, just opening we do these for walking as well. Yeah. Okay. These are really great Open up the hips Okay, good work Breathe everybody Okay Okay, good. And then the other side. Let's do the other side. Okay, nice other side Ram won't you join us good work. I don't know if you can see him. He's probably off-camera. He's He just woke up All right. Okay, mom, and now we're gonna come to the side So face this way and we're gonna do some leg swings forward and back We kind of have to go in tandem so we don't hit each other But we're really opening up the hip here and really waking up the glute as well Yeah, okay, Lutza do a lot of work. They sure do that's the biggest muscle in your body Okay Hey, they are. Yeah, the glutes definitely. Okay, let's turn. Let's do the other leg forward and back. I'll go in sync with you Good, don't kick me. Oh with my super long legs Okay forward and back forward and back forward and back, okay good. Yeah nice good flick Flexible hips everybody. Okay, very nice. Okay. So now We're going to work on those glutes, right? We do this all the time We do chair stand-ups. Those are great for that. Okay, but today we're just gonna do some mini squats. Okay mini squats So it looks like this. We're just gonna send those hips back for hinging and up Okay, just give me a nice hinge hinge and up send the hips back Hinge and up and you can hold on to a chair Okay Slight bend in the knees. Just keep hinging here Give me four more. I'm sure when you hinge back your knees sort of bend. They sure do naturally, right? Naturally they will and you can you can do that It becomes a little mini squat right mini squat and up So I want you to feel your hips go back and I want you to put push your hips forward hips go back Push the hips forward. Okay, good hips back hips forward. This is a move and your back is always straight So you watching my back? head neck spine back neutral position and straight This is what we I can't see my back Yeah, you're looking pretty good, but you really sit the butt back sit it back Yeah, like you're sitting in a chair like you're lowering your butt. Yeah, you're going up Lowering your butt and up Lower the butt and up keep the back straight Okay, good work. We're doing a lot of little mini squats here Okay, very nice. Everyone really really good job. Okay We're next next we're gonna do wall push-ups and wall plank shoulder width apart. Yep Okay, and give me push-ups ten Nine eight Seven six five four Three good two and one and Rest, thank you. Nice work. Thank you for your support. Yes. Good boy. Okay last move mom We're gonna do wall plank. Okay, so feet hip distance apart. Okay Elbows on the wall shoulder width apart. Okay Great, and I want you to hold it for a count of 20 Okay three four five six seven eight nine Ten ten more ten nine good eight Seven breathe six five four three Two one and rest nice work. All right, so that's strengthening the core Awesome. Thank you for joining us for how to learn how to pick up things correctly. We hope this is helpful and Make sure that you protect your back. All right, so support Yeah, so we look forward to seeing you in a future video and in the meantime Be safe and keep moving see you soon