EXERCISES FOR DAILY USE
- Place hands flat against the wall.
- Slowly lower body to the wall. Pushbody away from wall to return to starting position.
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.
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.
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.
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.
- Sit in chair.
- Feet flat on floor; keep feet even with shoulders.
- Arms straight down at sides, palms inward.
- Raise both arms to side, shoulder height.
- Hold position.
- 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.