Exercise Library

Exercise of the Month

Purpose: Increase balance, strength and muscular endurance. Benefit: Improved balance, stability, functional strength, and injury prevention. EXERCISE:  This exercise from yoga is good for balance and core strength. It's not as easy as it looks, but over time it builds tremendous inner and outer strength and a great feeling of accomplishment as you learn to balance on one leg. It increases strength and muscular endurance, improves stability and balance. Be sure to do this exercise on both sides -- and if you have balance issues or neuropathy, such as from chemo -- please do this pose next to a wall where you can safely stabilize yourself. Click here for a short video demonstration of this exercise
Starting position: Put all of your weight on one foot, grounding evenly through all four corners of the foot.
Movement: Place your opposite foot on the inside of your standing leg, anywhere except for directly on the knee joint. Bring your hands to prayer position. Gradually extend your arms overhead.
Sunflower Wellness presents this exercise with the assistance of WebExercises. A library of exercises of the month is available at Sunflowerwellness.org

Purpose: Increase low back strength and muscular endurance. Benefit: Improved stability, functional strength and injury prevention. Click here for a short video demonstration of this exercise
Starting position: Begin lying on floor face down with arms extended above head. A pillow may be placed under your forehead for support.
Movement: Activate core muscles. Lift arms upward off floor while legs simultaneously lift off floor. Slowly return to start position and repeat for prescribed repetitions and sets.
Sunflower Wellness presents this exercise with the assistance of WebExercises. A library of exercises of the month is available at Sunflowerwellness.org.

Purpose:  Increase abdominal strength and muscular endurance. Benefit:  Improved stability, functional strength and injury prevention. Click here for a short video demonstration of this exercise
Starting position: Begin on your back with knees bent, feet flat on floor, elbows bent with hands beside ears.
Movement: Lift one shoulder off floor as opposite knee simultaneously lifts up. Touch elbow and knee and return to start position. Repeat for prescribed repetitions and sets. Perform on opposite side. This exercise may also be performed alternating sides.
Sunflower Wellness presents this exercise with the assistance of WebExercises. A library of exercises of the month is available at Sunflowerwellness.org

Equipment & Props

In our Exercise Counseling consultations sessions, we frequently recommend to our clients that they get specific kinds of exercise equipments and props to use at home, or to find and use in a fitness club or gym.

Please note, we do not sell any of the items described in this area and we do not endorse specific products. We simple provide this area as a courtesy to illustrate the types of equipment that our clients find helpful. Please be sure to read and follow manufacturer’s instructions and safety practices.

Pedometer

pedometer can be an extremely useful tool to help you track the total distance that you walk each day. In general, we encourage clients to track their progress. This type of device is fairly inexpensive and makes it easy.

Yoga mat

yoga mat is necessary if you plan to practice yoga. Many yoga studios and gyms keep extra yoga mats on-hand, often for available for use at no charge. Whether you bring your own or use one at the gym, you’ll want to bring your own towel to put on top of a yoga mat.

Many people prefer to bring and use their own personal yoga mats, which come in a range of prices and overall quality. If you’re new to yoga, you might want to try out a couple of different mats before you buy one to keep.

Yoga mats are also helpful to use when doing foam roller exercises on the floor.

Resistance band

resistance band is a highly versatile piece of equipment, usually inexpensive, that’s great for helping you to perform a variety of strength-building exercises.

Of course, you’ll want to use a resistance band with a great deal of care, as it’s essentially a huge rubber band. Don’t ever stretch it and let go — you could seriously injure yourself or someone else! (Ouch!)

Exercise ball

An exercise ball is a really useful piece of equipment for performing core work, such as abdominal crunches, with comfortable support for your back. Several sizes are available, and you’ll want to keep your ball inflated comfortably so it’s neither too soft and squishy nor too firm.

It’s actually quite fun to sit and bounce on your ball! Seriously — it will get your blood flowing and it feels great.

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