Standing Room Only

A friend presented me with a challenge recently.  She has reflux and can only exercise standing up.  And she needs to be able to workout at home.  Her concern:  how to train her chest and back muscles.  The usual chest press and "bent-over-row" wouldn't work.  So, here are a couple of ideas for her...and for anyone needing to exercise standing-only.

At Home Exercise:  Standing Chest Press -

• Wrap a resistance band around a sturdy post (light post, narrow tree in the backyard...)
• Face away from the post with your back toward the post
• Hold an end of the band in each hand
• Step far enough away from the post that you feel very light tension in the band
• Straighten your arms in front of your chest, bringing your hands together
• Adjust your distance or the level of resistance band to increase/decrease your intensity.

At Home Exercise:  Standing Back Row -

• Wrap a resistance band around a sturdy post (see above)
• Face toward the post
• Hold an end of the band in each hand
• Step far enough away from the post that you feel very light tension in the band
• Bend your elbows and pull your elbows behind you, close to your waist (as though you are rowing something toward you)
• Adjust your distance or the level of resistance band to increase/decrease your intensity.

At the Gym?  The same type of exercises can be done on a cable-cross-over machine.

HAPPY TRAINING...there is always a way!