Downward Phase: Inhale and slowly lower the dumbbells in a. Hamstring strengthening exercises. However, good technique is important if you are to achieve optimum results safely. You don't need any equipment to do these exercises. Heel Raises – Sitting 1. Slowly raise and lower your arms, alternating sides. Seated exercise machines allow you to push yourself further because of the relaxed seated position you assume while working out, making it a perfect addition to anyone's recovery routine. • Make sure that your feet are flat on the floor and they are not tucked back under the chair. This exercise to strengthen upper back, shoulder, and neck muscles should make everyday activities such as raking and vacuuming easier. Start in a seated position, legs extended forward, and the heels on the sliders. Sit up with your back straight. While this movement is similar to the standing calf raise, the seated calf raise will actually target the lower muscles of the calf (the soleus). Stop being so busy, and just do nothing. How To Do The Seated Knee Lift Exercise Sit Towards the Front Edge of a Chair with Your Legs Hip-Width Apart. Chair exercises are good for people that need the extra support due to physical limitations. These desk exercises, office workouts, and weight loss tips will ensure you get up often, eat well, and don't gain weight from sitting at your desk. Find related exercises and variations along with expert tips. Exercises (See Table of Contents). When you're completely swamped at work, you can whine about how your leg muscles are atrophying or you can parallel process. The more hours you sit each day, the higher your risk of metabolic problems. I also thought the dumbbell elbows out chest-supported row was an extremely underutilized exercise for the mid and lower traps. To get the most out of your home exercise book, join a class for older people to check your exercises with a qualified instructor. Chair dips. A seated workout encompasses far more than movements. How To Do The Seated Knee Lift Exercise Sit Towards the Front Edge of a Chair with Your Legs Hip-Width Apart. Face palms in toward your body. But according to new research from Australia’s University of. Lying leg curl; Standing leg curl; Stiff-leg deadlift; Muscles Engaged in Seated Leg Curl Exercise. Seated Exercises F. Tighten abs, squeeze your shoulder blades together. Free Sitting Online Yoga includes 19 easy to follow exercises (asanas) that help stretch your hands, wrists, arms, upper back, hips, low back and feet. The point of the exercise is to intensely work the breadth of the back, not to lift the most weight possible. with Senior Fitness Specialist Mike Ross! Each DVD is 30 minutes long. The worst solution is to Overhead Press kneeling (the pressure of the bar will destroy your knees, even with knee padding). As part of your new workout routine, add the Seated Same-Time Biceps Curl exercise. You sit in front of your workstation all day (and night). Tips for seated yoga poses. Most of the strength-training exercises you do in a seated position work your upper body and, to a lesser degree, your core. The All Sitting Workout is an energetic, balanced workout done completely seated. In it you simply try to bring your legs closer to one another by squeezing them together. Hip Marching. How to do Row With Towel, Seated with proper form and technique. The seated row exercise is the best for improving your posture. As a physical therapist I spend most of my day treating musculoskeletal conditions, so that is how I see poor posture manifested. Repeat steps 1-4 10 times. The seated cable row is one of those exercises that has been around for so long, and is tried and tested, that people are unable to look beyond it. Sit on a steady chair with your feet on a smooth surface. The worst solution is to Overhead Press kneeling (the pressure of the bar will destroy your knees, even with knee padding). This exercise targets the mid-back, lats and lower traps. Then slowly lower them back down. In bed or sitting. Get free delivery at Overstock - Your Online Sports & Fitness Equipment Store! Get 5% in rewards with Club O! - 2120610. I was bored of the ab exercises I had been doing — dead bug, plank with a clamshell, and rotational ball slams — and then I remembered a move I did when I ran track in college: the seated knee. Seated Row Spotter Information: Spotting the seated row can be done either by pulling the cable down (standing), or kneel and push the weight. The more hours you sit each day, the higher your risk of metabolic problems. Sit on the exercise ball with both feet flat on the ground. This document is one page handout of activities that progress from simple head movement to complex activities such as throwing a ball. Gentle and Seated Exercise | Age UK Leicester Shire & Rutland Skip to content. Most people will tell you to keep your back straight and your chest out throughout the seated cable row exercise. Get free delivery at Overstock - Your Online Sports & Fitness Equipment Store! Get 5% in rewards with Club O! - 2120610. Program A: Seated Exercises. How To Choose a chair that allows you to keep your knees at 90 degrees when seated. Read by Myla Kabat-Zinn. Strengthening these muscles is a critical part of protecting your knees from injury and pain. Seated Qigong Exercises are ideal for people with mobility challenges, as well as anyone wishing to practice a safe and gentle form of Qigong meditation and self-healing. For more detail, please read this article on Pain when Sitting. For some guys, there's nothing better than a good long run. Do a stretch exercise by clasping your right knee with your hands and hug it against your chest. In this booklet, you’ll ﬁnd easy -to -follow strength, balance, and ﬂexibility exercises that you can do anytime, anywhere. Seated or standing, take the stapler in one hand with the palm facing upwards. Other types of Seated Row: Stability Ball Preparation Secure tube in doorway or around pole and sit down on a Stability Ball. Print This Exercise. If any of the exercises cause any pain or discomfort, stop the exercise immediately and consult your physician. Your posture is a projection of your mind. Leg lifts Starting with both feet flat on the floor, do leg lifts, starting first with the right leg and then the left. See all exercise benefits - muscles worked. While seated there is a lot you can do to get your blood pumping even without office exercise equipment. • Continue to perform these exercises at least twice daily until your symptoms resolve. At least one hour of daily exercise appears to get rid of the increased risk of dying that comes with. Tip Make sure to bring your shoulder blades as far back as you can and keep your back straight. We understand that some of you have restricted mobility due to previous injuries, fractures, soreness, osteoarthritis, or other complications. Sit and Be Fit, a non-profit organization dedicated to healthy aging; producers of the syndicated TV series, Sit and Be Fit with Mary Ann Wilson, RN. Slowly add repetitions until you are completing 20 to 30, every other day, or even daily. -South Korea military exercises. Slowly lower your leg then repeat. Active Leg Range of Motion Exercises: Sitting Do only the exercises checked. "We are made to move, not sit at a desk 12 hours a day," says Joan Price, author of The Anytime, Anywhere Exercise Book. While all of the muscles in your leg may be atrophied due to a surgical procedure or incident that has left you immobilized for extended periods of time, it is important to work out the different muscles in your leg individually. Machine adductions will scorch your inner thighs. You’ve probably heard the phrase “sitting is the new smoking”. The seated cable row is one of those exercises that has been around for so long, and is tried and tested, that people are unable to look beyond it. Here are some of the best tricep exercises for men and women, and you can perform them in many different ways. Most people perform bicep exercises such as the standing barbell and dumbbell curls, hammer curls, preacher curls etc. Chair Gym™ improves your strength, flexibility and energy levels while sitting down. Pull on the tubing as you bring your elbows back slowly, squeezing your shoulder blades together. Also, be sure to stretch after exercise to avoid muscle and joint tightness. For more detail, please read this article on Pain when Sitting. It can be done with wide and narrow grips. Recognizing the fact that people with limited mobility could reap significant benefits from 4 Minute Fitness, Keith teaches each of the five movements from a sitting position, perfect for people in wheelchairs or with lower extremity weakness. Here are seven exercises you can do while sitting down in the office that doesn't even require that you get out of your seat. Seated Forward Bend (Paschimottanasana) Inhale in Seated Mountain, focusing on extending your spine,. Calf muscle toning. 5 results for seated exercise dvd Save seated exercise dvd to get e-mail alerts and updates on your eBay Feed. Home Exercise Booklets FREE to download August 8, 2015 Books on exercise for older people , Books on leading exercise with older people , News , Physical Activity and Exercise By Dawn Skelton A MUST DOWNLOAD for all PSI’s & OEP and CBE Leaders. Whether you're nursing a lower-body injury or just looking to change up your fitness routine, taking a no-standing approach is no excuse for not squeezing in a tough workout. HSS sports performance specialist Tiffany Chag, MS, RD, CSCS said that some of the best core exercises for older adults take place from a seated position. 5 Exercises to Help You Lose Weight While Sitting. com FREE DELIVERY possible on eligible purchases. Exhale during the most difficult part of the exercise — during […]. Do not perform the barbell twist while standing because some of the twisting motion will be lost in the rotation of the joints in your hips and legs. Before I go onto some of the great alternatives to the seated cable row, I first want to go over the fundamentals of ‘back and biceps day’. 5 results for seated exercise dvd Save seated exercise dvd to get e-mail alerts and updates on your eBay Feed. You may progress from sitting to standing as in above exercise. Monthly payment is the purchase amount divided by the number of months in the offer. Sit on the ball with your knees bent at a 90 degree angle. Active Leg Range of Motion Exercises: Sitting Leg Extensions Straighten your knee. These gentle exercises are great for improving strength, flexibility and co-ordination. In seated leg curls your legs are bent at the hips about 90 degrees in relation to your torso. Glute Bridge. seated leg press is a exercise machine exercise that primarily targets the quads and to a lesser degree also targets the calves, glutes, groin, hamstrings, hip flexors, lower back and outer thighs. Rotate torso in direction of bent knee. Exercises And Sitting Tips For Hip Pain Many people complain of “tight hips” which results in a loss of range of motion when performing everyday tasks. Seated exercises help prevent seniors from falling during exercise and limit energy expenditure to each specific exercise. A visit to your physical therapist may be in order to learn exercises – like the ones in this step-by-step program – to improve your bed mobility and to get back to your normal activity level. In addition, routine exercise can help reduce arthritis pain, improve mood, sleep and blood sugar control, as well as affect memory. This exercise is fairly difficult to spot. Seated Cable Row Exercise Guide. Start with neck stretches. This is a workout that is necessary to achieve complete development of the calf muscles. The chair shouldn't have arms and shouldn't fold, roll, slide, or be unsteady. Smart owners practice preventative maintenance. Exercise at a calmer pace - our gentle and seated exercise classes welcome everyone wishing to take exercise in a more laid-back manner. Tighten and pull your abs towards your back to engage your core muscles. Below is a series of exercises for posture to address common muscle imbalances that occur because of the postures we assume in daily life. Strengthening muscles that support the spine with exercises can prevent, reduce and in some cases eliminate lower back pain. You can correct an anterior tilt by using exercise, stretches, and massage. What do I need to know about passive range of motion exercises? Do the exercises every day, or as often as directed by the person's healthcare provider. Swim for a six-pack. Movement works to lubricate joints and keep them flexible, strengthen and stabilize individual. Although mobility issues bring with them many challenges, it’s possible to overcome those limitations by using seated chair exercises that work different muscle groups in the body. Credit: Shuttestock Alarming studies to see if sitting down all day meant we were. " What to do instead: Get the core-sculpting benefits of rotation without risking your back with standing cable chops. Exercises for strength, balance, coordination, posture, and flexibility. Monthly payment is the purchase amount divided by the number of months in the offer. Why: When you’re sitting at the desk, it’s very easy to hike up your shoulders and overuse the upper trapezius muscles in addition to rounding the upper back. Shop for Resistance Chair Resistance Band Seated Exercise System (Refurbished). See more ideas about Health fitness, Chair exercises and Chair workout. Slowly add repetitions until you are completing 20 to 30, every other day, or even. Sit and Be Fit, a non-profit organization dedicated to healthy aging; producers of the syndicated TV series, Sit and Be Fit with Mary Ann Wilson, RN. Starting at the thighs, bend the elbow and curl the arm up towards the chest, just like a regular dumbbell biceps curl. Slowly sit back. Grasp the band on your right with your right hand and the one on your left with your left hand. • Exercises should not cause sharp pain. Below is a series of exercises for posture to address common muscle imbalances that occur because of the postures we assume in daily life. The 2008 Physical Activity Guidelines for Americans recommends that seniors do two weekly strength training sessions. Seated Row Sit up straight and tall with knees slightly bent, exercise tubing looped around your feet. Tip head back, lean shoulders back, and hold. Exercise is one of the most effective ways of preventing and treating recurring or chronic back pain. Seated Side Lateral Raise Instructions Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Replacement Exercises. You’ve heard it before: Sitting all day is bad for your health. High-intensity interval training (HIIT) is a go-to workout to build the stamina you need to tackle tough hills and sprints on a ride. Users can select exercises to compile into programs. Mid Back #6. Kegel who discovered the exercise. More advanced: 1. The seated row is a beginner back exercise. This exercise to strengthen upper back, shoulder, and neck muscles should make everyday activities such as raking and vacuuming easier. Your eyes may be open or closed, but you may find it easier to maintain your focus if you close your eyes. Exercise #2. To start, do each exercise 5 to 10 times, repeating 1 or 2 times per week. Not all poses listed below in the table are meant for beginners though. Do these exercises while you are sitting to help strengthen your lower body. "As ergonomic as your desk or chair may be, sitting produces back pains. Run with knee tucks. • Breathe in and out as you exercise. Decrease reaching distance. Below is a series of exercises for posture to address common muscle imbalances that occur because of the postures we assume in daily life. Sit up with your back straight. Strength Training for Seniors. Buy products such as Marcy Recumbent Exercise Bike: ME-709 at Walmart and save. Sure, you can probably think of a million ways you'd rather work out your legs -- hiking, biking, hitting the elliptical machine -- but sometimes your schedule just isn't your own. Now, reach your opposite arm up to clasp your elbow, and pull gently in the opposite direction. Tips for seated yoga poses. Using a small ball or yoga block placed between knees and holding in place with pressure will strengthen adductors. You'll need elastic bands, such as surgical tubing or. Workout to Go Are you just starting to exercise? Getting back into a routine after a break? Wanting to keep up your physical activities away from home? The 13 exercises in this sample workout can help. Heel Raises – Sitting 1. Chair exercises are good for people that need the extra support due to physical limitations. Exercise can improve your mood and is really beneficial for your mental health. Learn how to correctly do Seated Cable Row to target Back, Biceps, Shoulders with easy step-by-step expert video instruction. Done from a seated position, this exercise allows for complete focus on the adductor muscles. Each exercise includes a video in a Flash format and breathing and posture directions. "It takes energy -- calories -- to move even the smallest muscle," says Polly de Mille, R. Then slowly raise and lower your heel, again, alternating sides. Of course, as with any calf exercise, bouncing and using too much weight are norms which will prevent gains and increase injury. Primary Muscles: Serratus Anterior. Active Leg Range of Motion Exercises: Sitting Do only the exercises checked. This is for information purposes only. With legs wide, slowly curl your spine forward, dropping your torso toward your thighs. Do not hold your breath. Check out these sample chair exercises, from the American Council on Exercise. Buy products related to seated exercise products and see what customers say about seated exercise products on Amazon. Slowly lower your leg then repeat. You’ve probably heard the phrase “sitting is the new smoking”. Regular exercise can improve self-esteem, relieve stress, and reduce depression in the elderly. Most adults need at least 30 minutes of moderate physical activity at least five. Yes, the jump is missing from this exercise, but the rest remains the same. Ensure thighs and feet are well supported. There’s something else you can do to help reverse the damage done by sitting for hours each day. You’re using this little friend. Hold for 5 to 10 seconds. In seated leg curls your legs are bent at the hips about 90 degrees in relation to your torso. per session. Get an energizing leg workout while sitting. If you are looking for a way to tone or strengthen your rear end, there are ways you can get started without having to step foot in the gym. -By Richard Shrubb. Special note: If you have had recent surgery, check with your doctor or physical therapist before starting these exercises. Recognizing the fact that people with limited mobility could reap significant benefits from 4 Minute Fitness, Keith teaches each of the five movements from a sitting position, perfect for people in wheelchairs or with lower extremity weakness. Band seated row exercise guide with instructions, demonstration, calories burned and muscles worked. Work hard, but stay within your level of comfort. Toe Raises Leave your heel on the floor. If you have a medical condition or injury, consult your GP or physiotherapist before doing these exercises. Hip Flexors – Leg Raise. The most basic way to do mindful breathing is simply to focus your attention on your breath, the inhale and exhale. Most seated yoga postures are suitable for beginning level students, as the majority are easily adapted to any level of strength or flexibility. Feel the burn in your abdominal muscles and hold for ten seconds. However, obese individuals can get the benefits of this seated workout. This is a workout that is necessary to achieve complete development of the calf muscles. 33 Resistance Band Exercises You Can Do Literally Anywhere Medically reviewed by Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS , specialty in fitness, on July 8, 2019 Recently Updated — Written. • Begin a walking program at home. This video includes both balance and strengthening exercises. Instantly energize your work day and improve your performance with this quick routine of the best seated Office Exercises. Unfortunately, sitting for prolonged periods of time can lead to imbalances in your body that cause poor posture and injury down the road. Do not ignore pain. Seated Strengthening Exercises These exercises are designed to increase your muscle mass and calories burned at work, home or any other location where you have been seated for a while. seated leg exercises chair These exercises are most effective if trunk is kept upright, buttocks tucked in. Stretches for your lower back. Photo Credit Mark Kuroda. What follows are some of the best chair exercises for seniors. All you'll need is a heavy-duty rope and a weighted sled or kettlebell to get pulling. Grasp the band on your right with your right hand and the one on your left with your left hand. I can still remember as a child how much I disliked having to sit at a desk for hours at a time. You will likely feel this IT band stretch both on the outside of the hip, as well as down the outside of your leg, stretching both the gluteus medius and the IT band. Grab the two ends of the band, palms facing each other, and extend your arms forward. Hamstring strengthening exercises. Sit on an exercise ball. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. Shoulder mobility exercises are usually done in the early stages of rehabilitation as and when pain allows. The sessions typically last for one hour with an opportunity for tea/coffee and a chat during an interval or after class. Hold: 15-20 seconds on each leg. Bulging Stomach When Sitting Up: Diastasis Recti Information and Exercises - Information and exercises regarding Diastasis Recti which generally presents as a mid-line domed or bulging stomach when rising from a lying position but is not a hernia. Hold for 5 to 10 seconds. Mostly for the soleus, the angle of the knee dictates where the stress will go. Seated or standing, take the stapler in one hand with the palm facing upwards. Simon is a very amiable character and comes across well in the DVD. EXERCISE 2. Chair exercises will keep your joints flexible, improving your range of motion and mobility. Most of the strength-training exercises you do in a seated position work your upper body and, to a lesser degree, your core. Do not perform the barbell twist while standing because some of the twisting motion will be lost in the rotation of the joints in your hips and legs. Do them slowly and smoothly on a firm surface. The Seated Press is the better substitution exercise for the Overhead Press if your ceiling is low. Lean Back for a Strong. You should know that there are exercises that you can perform even at the office. Sit with feet flat on the floor. Optima Series strength equipment offers a simple and inviting design with minimal adjustments for added ease of use. Huge collection, amazing choice, 100+ million high quality, affordable RF and RM images. The exercises below help strengthen the core muscles in your back too. A sitting posture that approaches the natural resting position (b), is a more suitable position and allows the spine to carry the body weight in a more comfortable way. You work both arms at once while you’re seated. Yoga Classes All programs listed are independent or sponsored by their host agency. Shoulder movement, up and down: Raise your arm forward and then up over your head. All you need is a sturdy chair: Firm bottom, no wheels and no arms. Exercises are demonstrated in both seated and standing positions. Smart owners practice preventative maintenance. How to Do the Seated Rope Pull, the Ultimate Upper-body Exercise. Learn more about exercise bikes here. Simple Seated Knee Exercise Strengthen the Quadriceps & Improve Patella (knee cap) Tracking to Help Reduce Knee Pain This is the second knee exercise in the “TV” Knee Series to help strengthen the muscles around the knees especially the Quadriceps and also improve tracking of the Patella (knee cap) as you straighten the leg. A research indicated that people who experience prolonged sitting can suffer from cancer, diabetes, cardiovascular diseases, and obesity. If you or a loved one is having difficulty moving in bed, check in with your doctor to get started on the right treatment for you. Sit up straight with your arms at your side, Flexed-Elbow Shoulder Circles. Top Calf Exercise #2 - Seated Calf Raise. Perform each exercise for 1 set of 16 repetitions. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. Sitting tall in a chair (or standing), lift your right arm up over head, bending at your elbow. Chair Yoga: seated exercises for health and wellbeing provides some 90 easy exercises that have been specially developed to include those with limited mobility, helping this stand out from the crowd of exercise guides that assume full functioning. Sit up with your back straight. By sitting, the person will have good support and there will be no danger of falling that will create an even worse conditioning problem. The seated row exercise is the best for improving your posture. Tricep Strengthening Exercises. These gentle exercises are great for improving strength, flexibility and co-ordination. 5 Exercises to Help You Lose Weight While Sitting. With a few exceptions, the research overwhelmingly shows that a chair is a better option than a ball, at least when you're at work. Perform standing exercise circuit 3X. Place some boxing gloves on and practice `boxing your therapist!`. Giving your chest or pectoral muscles a workout will help relieve upper back pain and help you breathe better by allowing oxygen to flow more freely. Many people think that your biceps acts as a synergist in rowing exercises such as the seated cable row. Before starting, ensure that you are sitting on a stable chair. A seated workout encompasses far more than movements. Senior Chair Yoga Exercises Seated Chair Exercises for Seniors Printable Senior Chair Yoga Exercises Free Printable Valentine Trivia for Seniors Chair Yoga Exercises for Seniors. Upward Phase: Exhale and press the dumbbells overhead in unison until your elbows are fully extended Step 3. If you sit all day, you need this workout. You work both arms at once while you're seated. Seated Row also builds the rear shoulders, biceps and forearms. If you have pain, ease up on the movement. Tips for seated yoga poses. Supermom Workout. "As ergonomic as your desk or chair may be, sitting produces back pains. Workout with T-Tapp any time, any place! T-Tapp progressively builds strength, flexibility and healthy heart function, as well as better balance. Search our 100% free exercise database at MyFitnessPal. For decades, exercise professionals have been emphasizing the need for structured exercise as the guiding tenant of the physical activity and exercise program design. Exercises in this Chair Workout • Seated Toe Stretch – Stretch those hamstrings and lower back by scooting to the edge of your chair, leaning forward and reaching for your toes. Seated Row Spotter Information: Spotting the seated row can be done either by pulling the cable down (standing), or kneel and push the weight. Isometric exercises can be a good part of an exercise program for seniors. Your calf muscles should start to burn after a few seconds. Looking for directions on how to do a butterfly stretch? Watch this exercise video of a seated butterfly stretch and you can stretch your inner thighs, groin, hips and knees. For seniors constricted to a wheelchair, these types of activities are, of course, impossible. All you need is a chair (hand weights are optional). Sit up with your feet on the floor. Workout to Go Are you just starting to exercise? Getting back into a routine after a break? Wanting to keep up your physical activities away from home? The 13 exercises in this sample workout can help. Learn how to correctly do Seated Cable Row to target Back, Biceps, Shoulders with easy step-by-step expert video instruction. There’s something else you can do to help reverse the damage done by sitting for hours each day. Program C: Seated Exercises With Elastic Bands and Soup Cans. When athletes first start playing the game, the two areas. Straighten one knee. If you have a medical condition or injury, consult your GP or physiotherapist before doing these exercises. Lateral Trunk Stretch 10. Put it on any chair and feel it working in minutes. Hold this post for as long as you can and then return to a sitting position. [Music] hey everybody it's your personal trainer coach Kozak and I'm Claudia and this is a workout for seniors individuals who are obese and anyone with limited mobility you can follow along with me for the standing variations and follow along with me for those seated modifications the only equipment required for today's routine is a chair and then either a pair of light hand weights or. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. For the average small business owner, long hours at work means long hours at the desk until it’s time to stagger, hunched over, to the door and then try to stretch out on your way home. Start with the right foot and lift your heel from the ground as high as you can, trying to raise up as high as you can on your toes, engaging the calf as you perform the exercise. Seated FIVE ELEMENTS ROUTINE. Contact your health care provider if you believe you have a health problem. • Breathe in and out as you exercise. The president also claimed that. Explore cm roy's board "senior exercise printable" on Pinterest. The two basic movements in the sitting-rising test — lowering to the floor and standing back up — are each scored on a 1-to-5 scale, with one point subtracted each time a hand or knee is used for support and 0. How to Do the Seated Rope Pull, the Ultimate Upper-body Exercise. The Jaguar XJ220’s fuel cell is particularly problematic, with the industry average sitting at $50,000 for a full refresh of the fuel system. More advanced: 1. Mid Back #6. Therefore, seated poses are the way to begin with yoga. Breathe out as you move and breathe in when you’re in the resting (starting) position. But if you are just sitting at home, this calf exercise is pretty simple; yet it can give you good result.