Deciding to use a cane doesn’t have to mean giving up on your exercise routine. In fact, there are exercises you can perform where a cane is the only necessary equipment. In addition, using canes during your workout creates a more enhanced body stretch due to the object’s gravity. Here are four types of exercises you can do with a cane.
For this exercise, place your feet evenly on the ground about shoulder-width apart. From this position, put each hand near the end of each side of the cane so that you have a wide grip. Then, starting at waist level, gradually raise your arms over your head while stretching your shoulders as far as you possibly can. Maintain this position for a hold time of 15 to 20 seconds, then lower your arms. Repeat this routine for another set for more results, but don’t push yourself outside your comfort zone.
Stretching Your Lats
Keep your feet in a wide stance for this exercise. With your hands placed on either side of the cane, hold a wide grip and raise the cane above your head. Leave your arms overhead while holding the cane and gradually lean your upper body to one side and hold the stretch for 10 seconds. After this, lean back into an upright position, then lean to the other side and hold the stretch for another 10 seconds. Once you complete both sides of stretching, lower your arms to rest, then repeat the order of events for an additional set.
Lower Back Rotation
Your feet should be shoulder-width apart for this exercise, and your hands will also be in the same wide grip on your cane. While holding your cane out, twist your body all the way to the right and hold this position for at least five seconds. After rotating your body back to the starting position, make the same motion in the opposite direction and hold it for the same amount of time. When you return to the first position, repeat the cycle for another set.
This exercise requires the same stance as the last few. After gripping the cane the same way as before, lean forward slowly and lower the cane toward your knees. Stretch as far as you comfortably can until you should feel a tightness in the back of your leg. Hold this position for 15 to 20 seconds, then return to the starting position to begin the process all over again.
Overall, these four exercises are great for anyone using a cane and seniors who want to stay active. Now that you know the four types of exercises you can do with a cane, nothing is stopping you from breaking a sweat with your walking stick!