EXERCISES FOR DAILY USE

Wall push-ups

Wall Push Ups

  1. Place hands flat against the wall.
  2. Slowly lower body to the wall. Pushbody away from wall to return to starting position.

Biceps curl

Hold a weight in each hand with your arms at your sides. Bending your arms at the elbows, lift the weights to your shoulders and then lower them to your sides.

Chair squats

Chair Squats

Begin by sitting in the chair. Lean slightly forward and stand up from the chair. Try not to favor one side or use your hands to help you.

Shoulder shrugs

Shoulder Shrugs

Hold a weight in each hand with your arms at your side. Shrug your shoulders up toward your ears and then lower them back down.

Arm Raise

Arm Raise

Strengthens shoulder muscles. Sit in a chair, with your back straight. Your feet should be flat on the floor, spaced apart so that they are even with your shoulders. Hold hand weights straight down at your sides, with your palms facing inward. Take 3 seconds to lift your arms straight out, sideways, until they are parallel to the ground. Hold the position for 1 second. Take 3 seconds to lower your arms so that they are straight down by your sides again. Pause. Repeat 8 to 15 times. Rest; do another set of 8 to 15 repetitions.

Summary:

  1. Sit in chair.
  2. Feet flat on floor; keep feet even with shoulders.
  3. Arms straight down at sides, palms inward.
  4. Raise both arms to side, shoulder height.
  5. Hold position.
  6. Slowly lower arms to sides

Reprinted with permission from Exercise for the Elderly, – Patient education
February 1, 2002, American Family Physician,
Copyright © 2002 American Academy of Family Physicians.
All Rights Reserved.