This [taking space] - on both ends, is actually working 👩❤️💋👨
There are still some hurdles to clear … but they are not so intimidating anymore. I know that when my husband doesn't get his own way, or he's shutting me out on a personal issue he's not yet ready to include me with - he goes on a frustrated (and frustrating) defense tirade, and stomps about like a neanderthal 🤠😤 for a couple days: and he's learning that when the angsts reaches an ear-splitting crescendo 🤦🏻♀️, I will withdraw and go stone-cold silent 😬; not because I'm a heartless bitch, but because I am just tired of of my breathing space being fouled by the residue of angry outbursts, that serve no purpose other than to inflict temporary pain.
We both know neither of us are going anywhere - we're both in this union for the long haul ✝️💘🙏
We know the hurdles are there 😒
We know they will eventually have to be cleared from the path forward 🎯
We are becoming a bit more discerning in the how, when, and why scenarios 🤔🕊️
The other day, a FB "Memories" reel came up, and Holland actually sat down and listened to it with me - from beginning to end, and we were even laughing sometimes because it was so relatable to what we've been through these past 33 months: that it caught his attention long enough for him to sit down and listen, is major 😘
It was good to see the humor in an otherwise challenging situation. Following that coffee hour, I did some toning exercises:
The Torso Twist exercise focuses primarily on the obliques (internal and external), which are responsible for the twisting motion. The exercise also engages other core muscles, including the rectus abdominis, transverse abdominis, erector spinae, and quadratus lumborum, for stabilization and support. Additionally, the hip flexors are used to help maintain stability during the rotation.
The safety of a torso twist exercise for a senior woman depends heavily on the specific type of twist and her individual health status, particularly bone density and existing back issues. Before starting any new exercise, especially rotational movements, a senior woman should consult with her doctor or a qualified physical therapist. A healthcare professional can assess her individual health status and recommend the safest and most effective core exercises, potentially demonstrating safer alternatives like modified seated or supine (lying down) twists.
Bodyweight Hip Circles primarily engage the hip flexors, glutes, and abdominals, while also working the hamstrings, quadriceps, and lower back. This exercise is a gentle, dynamic movement, to lubricate the hip joints, alleviate stiffness, and improve overall hip movement. Strong and mobile hips contribute to better balance and stability, helping to prevent falls, a major concern for older adults. A lack of hip mobility can cause lower back pain; improving hip flexibility can help alleviate this discomfort by promoting better posture and alignment.
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The bodyweight hip circles exercise is generally safe and beneficial for senior women when performed correctly and with appropriate modifications. It is often recommended by fitness experts to improve hip mobility, flexibility, and balance, which are crucial for maintaining independence and reducing the risk of falls. If balance is a concern, perform the exercise while holding onto a sturdy surface like a wall, counter, or the back of a chair; keep the core engaged and the spine in a neutral position - avoid leaning excessively or arching the back. Begin with small, slow, and controlled circles, gradually increasing the size as comfort and strength improve. Avoid jerky or fast movements. Stop immediately if the exercise causes any pain or discomfort. The movement should feel like a gentle stretch or muscle engagement, not pain.
Dumbbell Lateral Raises primarily target the lateral deltoids (the middle part of the shoulder) and also work the anterior (front) and posterior (rear) deltoids. Secondary muscles involved include the supraspinatus (a rotator cuff muscle), upper trapezius, and serratus anterior.
Dumbbell lateral raises can be safe for a senior woman if performed correctly with a focus on light weights and proper form. To ensure safety, start with a light weight, keep a slight bend in the elbows, and focus on controlled movements, stopping if you feel pain. Modifications like performing the exercise seated or using a resistance band can further enhance safety, especially if balance is a concern.
Dumbbell Punches primarily use the shoulders (anterior and middle deltoids) and triceps, with secondary engagement from the lats, chest (pectorals), and core. The movement also involves the biceps for hooks and uppercuts, and other stabilizing muscles like the rhomboids, traps, and serratus anterior. When performed safely, dumbbell punches (or shadowboxing) can offer several benefits for seniors: improved upper body strength and endurance (shoulders, arms, chest); enhanced cardiovascular health; better balance, coordination, and reflexes - which helps reduce the risk of falls; improved bone density and muscle mass; stress relief and improved mood.
Dumbbell punches can be a safe and effective exercise for a senior woman, provided proper precautions are taken: start with very light dumbbells (such as 1–3 pounds, or even just body weight/food cans to begin). The goal is muscular endurance and control, not heavy lifting. Emphasize slow, controlled movements rather than fast, forceful punches. Avoid fully extending or "snapping" the elbow at the end of the punch, which can put excessive strain on the joint. Muscle soreness is normal, but any sharp pain or joint swelling is a sign to stop the exercise and consult with a professional.
The primary muscle used in Dumbbell Tricep Extensions exercise, is the triceps brachii, which is located on the back of the upper arm. This exercise also engages stabilizing muscles, including the shoulders (for stability) and the core muscles (such as the abs, obliques, and glutes). Exercises like tricep extensions can improve upper body strength, joint health, and balance.
The Dumbbell Overhead Extensions exercise primarily utilizes the triceps brachii (all three heads), with the long head of the triceps being particularly active. Supporting muscles include the anterior deltoids in the shoulders and the core muscles (abdominals, obliques, glutes, and erector spinae) for stability. The exercise can help improve overall upper body posture and increase shoulder mobility. Dumbbell overhead extensions may not be safe for some senior women, as this exercise can strain the shoulders and upper back due to potential joint impingement and spinal compression.
Dumbbell Tricep extensions can be safe and beneficial for a senior woman, but it is crucial to start with a light weight, use proper form, and check with a healthcare professional first.
I'm still working on those little sweaters; hopefully they will be done in the next 24 hours 🤞
The sunset tonight, was pretty colorful - not as colorful as AZ … but noteworthy 👏
