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Strength Training


[Narrator] Video Clips on Blindness Tips, a series of video demonstrations for Daily Living Skills for the blind and visually
impaired, presented in conjunction with the Washington State School for the
Blind. In this tip Jennifer Butcher, Health and Fitness
Instructor at the Washington State School for the Blind, demonstrates
strength training exercises that work well for blind and visually impaired
people. [Jennifer] Hello my name is Jennifer Butcher and I am the Health and Fitness teacher at the Washington State School for the Blind. We are here today with Andrew McDonald
to show you some ways that you can have general strength training in your life. It’s very important for everybody
whether you’re visually impaired or not and this is some simple exercises
that you can do without mobility, you can do them at home, you can do them as a pullout in class. You can basically do them just anywhere and so that’s why it’s a very great routine for visually impaired individuals. The equipment that you will need for
general strength training is a strength band and a dumbbell. And both of these
you can find at any local sporting goods store, anywhere that sells fitness
equipment. When you go and buy your equipment you can choose a weight of any
size. You just want to make sure that you are able to do 15 repetitions
of that weight. If you cannot it’s probably too heavy. If you can do a hundred repetitions of
that weight is probably too light. And when you choose your strength band it really doesn’t matter the weight or
thickness of the band because you can adjust during the activities. The first exercise that we are going to
do for strength training program is what you would do as a bench press. We’re just going to wrap the
band around your waist and put it under your arms. Instead of holding the handles,
you hold close to your chest wherever you want the resistance. And then as if
you’re lifting a bar you’re just going to press straight out, and you’re going
to do that 15 times. Another way you can do the bench press
is to use your dumbbells. So let’s take your band out and go ahead
and lie down on your back, and you’re going to take the dumbbells and put them
in your hand, and again you’re just going to lift it straight up like as if you
have a bar. When you come down make sure that your elbows touch the ground before
you lift up again. And again you’re going to do it 15 times. Each repetition should
take about two or three seconds, so nice and easy, all the way up and all the way down. Our
second exercise that we’re going to do is a bicep curl, and again we’re going to show you two
ways you can possibly do it, one with a band and then the other with the
dumbbell. We’ll start with the band, so Andrew what
we’re going to do is take the band and you’re going to drop one end on the ground. Place your foot on the
end that’s on the ground and in the same hand you’re going to keep your elbow in
at your side and you’re going to curl your hand up to your shoulder, keeping your elbow in at your side the
whole time and then bring it back down. Right now we are working your biceps
which is the muscle down the front of your arm. To change the tension of the
exercise to make it harder you would slide the band, and put your foot down on
the side that’s closest to the handle that you’re holding. To make it easier you would slide it under and place your
foot down on the side closest to the handle that’s on the floor. To do a bicep
curl with a dumbbell you would place the dumbbell in your hand, and again you
would start at your leg and then you would curl it up to your shoulder
keeping your elbow in at your side at all times. Each exercise should take
about two seconds, just bring it up and down. The third exercise we’re going to do is a
tricep extension. You are going to go ahead and hold the
band at your chest. You are going to take one hand, keep it at your chest, your
other hand, while you hold the band, is going to stretch it down to your leg and
back up. Right now you are working the tricep muscle, which is the muscle that
runs down the back of your arm. To change the tension of the band to make it
harder or easier you would slide your hands apart to make it easier. Try it now. Or you would bring your hands
closer together to make it harder. To do the tricep extension with the
dumbbell we have to work on our hand position. So go ahead and put your hands
up at your chest with your palms facing up, your thumbs facing out, your fingers
facing towards you. You are going to go ahead and you’re
going to cup the weight and then you are going to extend it to
the sky, put it behind your head, and now you can drop it down towards your
shoulders and extend it back up, drop it down and extend it back up. Your
elbows are in one position the entire time. Another upper body exercise that we’re going to do is called the shoulder press. Andy, go ahead and take your dumbbells and relax them right on top of your
shoulders. Now very slowly you are going to lift
them to the sky and then bring them straight back. Straight up and straight back. This works your shoulder and all muscles in your shoulder, your deltoid and then a little bit of your chest as well. Another way we can do this exercise is
with the strength band, so Andy go ahead and place your dumbbells on the floor. We’re going to take the strength band
and we’re going to put one end underneath Andy’s his foot, and then he’s going to hold
the other end in his hand, and he’s going to bring it to his shoulder, and then he’s
going to press it straight up to the sky. Slowly up and slowly down. And if you want a variation of the
strength and resistance you would just change the band under his foot, so we can
move it either direction. Our next exercise is lat pulldown and it
works the latissimus dorsi, which runs down the back of your back. So I’m going to go ahead and give you
your band. Just where your hands are right now raise it above your head, as
high as you can. Now go behind your head a little bit. Now I want you to drop it to your
shoulders, but as you drop it to your shoulders I want you to keep your hands where they
are, but stretch it out, and then you bring it back up, stretch it in. So stretch it out and up
and stretch it and bring it back in. Our next exercise is the seated row and
that works your rhomboids in between your shoulder
blades. So what we’re going to do is I’m going to hand you the band and I want
you to put it around your feet. Wrap it around your toes and put it in
the middle of your foot. Now what I would like you to do is
keeping your elbows in at your side press it back, but don’t move your back, just move the elbows. Then bring it forward, and press it back. Make sure you are also sitting up nice
and straight. To change your tension you’re going to let go of the
handles and slide your hands down closer to your feet. And then press, make sure
the elbows still stay in, and press all the way back. If that’s still not enough
tension you can go even further down towards your feet. You do want to be
very careful to keep the toes in the one position because if they go forward you can bring the band up and it
could snap. Another upper body exercise, as well as
the core exercise, is the holding push up. The individual is going to go ahead and
get in a push-up position and hold it at the very top. So Andrew go ahead and put your hands on the mat, and push yourself up and hold it there. What we’re working is we’re working
our shoulders, our chest as well as our whole core area, the stomach and the legs. You’re going to
hold it there for 15 seconds at the least. You want to make sure the back and
the legs and the bottom are all in the exact same plane. A lot of people have trouble, their
bottom might be too high or too low, what you can do is just lay
a board on top or a yard stick or something flat and have each part of
their body touch the board to get them straight. Our first leg exercise is called a wall
sit. Andrew, you are going to back yourself and put your back on the wall. You are going to keep your legs shoulder-width apart and then you’re going to just bend your
knees and sit, but there’s going to be no chair. You are
just going to keep sitting as if there is a chair and you are going to stop when
you get in that chair position. You are going to hold it for 15 seconds. You can do it three times. One of our leg exercises is the standing
squat, so Andrew what I need you to do is put
your legs shoulder-width apart so that your feet are in line with your
shoulders, good. And I want you to pretend you’re sitting in a chair so I want you
to bend your knees as if you’re going to sit in that chair. Good. Now when you get to the chair part
stand back up. Go ahead and do 15 repetitions of this
as you did your other exercises. Perfect. Right now you are working your
quadriceps, which are in the front of your legs. Another leg exercise are squat jumps. You are going to do 15 repetitions of
these and if you need to take a break, you may, because your legs will start to
burn but you want to try to see as many as you can do. What you’re going to do is
you are going to go ahead and get in your squat position. You are going to jump up
as high as you can and return to the squat position. It’s time to work on our abdominals. So what we’re going to do is we’re going to do sit ups but we’re going to bend your
knees, so go ahead and bend your knees. Place your hands on your thighs and you’re
going to crunch or sit-up until your hands cover your knees. When they get
there go ahead and slide back down. So slide
them up and slide them down. Each time make sure your head touches the mat. You are going to do 15. Along with our forward sit ups we are going to do side crunches or side sit ups. What we are going to do is we’re going to
get in your regular sit-up position but now we’re going to take your ankle and
we’re going to rest it on the opposite knee. Go ahead and do that Andrew. Now you’re
going to take the opposite arm and you’re going to place it behind your
head. Keeping your hand with your head you’re
going to bring your elbow towards your opposite knee. So lift it and go in that direction,
there you go, and down. The reason we do this is because our forward
abdominals don’t get the abdominal obliques which lay on the sides of the
abdominal area. This arm is used for support as they
come up, but they do want to make sure that you don’t roll all the way onto the
arm, we still want to come up first and then do a slight twist to the side. And
once you’ve done one side you do the other side as well. Andrew, thank you so
much for helping us today. It’s important that you remember that
when you do this strength routine that you do it two to three times a week and
each exercise should be 15 repetitions. If it’s an exercise that calls for
seconds you need to hold it for a minimum of 15 seconds. This exercise
routine is just so important for the visually impaired and just works very
well because there’s no mobility required. You don’t have to go from station to
station, it requires no equipment except for those small little bands or the dumbbells that you use. You don’t
have to go to a gym, you can do in your house. You can also do it in a general PE
program if maybe a student is pulled out for some reason then it’s a great pull
them to the side and do their strength training exercise right then. It is vital
to remember that even if a person is blind or visually impaired they too can gain the exact same health
benefits from general strength training. [Narrator] More Video Clips for Blindness Tips are available from the Washington State School for the Blind at wssb.wa.gov.

Reynold King

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