You are on page 1of 4

Exercise: A guide from the national institute on aging, Exemples of strength exercises a.

Arm Raise Strengthens shoulder muscle 1. 2. 3. 4. 5. 6. 7. 8. Sit in armless chair with your back supported by back of chair. Keep feet flat on floor spaced shoulder-width apart. Hold hand weights stright down at your sides,with palms facing inward. Raise both arms to side, shoulder height. Hold the position for a second. Slowly lower arms to sides.pause. Repeat 8 to 15 times. Rest ; then do another set of 8 to 15 repititions.

b.chair stand strengthens muscles in abdomen and thighs.Your goal is to this exercise without using your hands as you become stronger. 1. Place pillows on the back of chair. 2. Sit toward front of chair,knees bent, feet flat on floor. 3. Lean back on pillows in half-reclining position.keep your back and shoulders stright throughout exercise. 4. Raise upper body forward until sitting upright,using hands as little as possible (or not all,if you can).Your back should no longer lean againts pillows. 5. Slowly stand up, using hands as little as possible. 6. Slowly sit back down.Pause. 7. Repeat 8 to 15 times. 8. Rest; then do another set of 8 to 15 repititions. c.Biceps Curl strengthens upper-arm muscles. 1. 2. 3. 4. Sit in armles chair with your back supported by back of chair. Keep feet flat on floor spaced shoulder-width apart. Hold hand weights straight down at your sides, with palms facing inward. Slowly bend one elbow,lifting weight toward chest.(Rotate palm to face shoulder while lifting weight). 5. Hold position for 1 second. 6. Slowly lower arm to starting position.Pause. 7. Repeat with other arm.

Support this arm.Pause. 10. 5. Repeat the bending and straightening until you have done the exercise 8 to 15 times.shoulder width apart. 7.do the exercise standing on one leg only. . Do the exercise 8 to 15 times. Don’t use your legs or feet for assistance.8. d. 9. Variation: As you become stronger. 2.Pause. 1. see alternative”dip”exercise.below elbow. 4.Rest.Plantar Flexion strengthens ankle and calf muscles. Hold position for 1 second.no. 3.feet flat floor. e.Alternative “Dip” exercise for Back of Upper Arm this pushing motion will strengthen your arm muscles even if you aren’t yet able to lift yourself up off the chair. 5. 1.bringing hand weight toward some shoulder.Keep supporting your arm with your hand throughout the exercise. Rest.if you are ready. then do another set of 8 to 15 alternating repititions. Rest .Triceps Extension (If your shoulders aren’t flexible enough to do this exercise.with other hand.use ankle weights. 11.alternating legs for a total of 8 to 15 times on each leg. then do another set of 8 to 15 repititions. Hold a weight in one hand.Raise that arm straight toward ceiling. then do another set of 8 to 15 alternating repititions.as high as possible. 6. Slowly lower heels all the way back down. 9. f. 2. Slowly bend raised arm at elbow. 6. or use them as little as possible. Sit in chair with armrests. Keep feet flat on floor. then do another set of 8 to 15 alternating repititions. 1. 8. Alternate arms until you have done 8 to 15 repititions with each arm.palm facing in. Sit in chair with your back supported by back of chair. Slowly straighten arm toward ceiling.6) Strengthens muscles in back of upper arm. Stand straight. Rest. Repeat 8 to 15 times with your other arm.holding onto a Slowly stand on tiptoe. Slowly bend arm toward shoulder again. 4. Hold position for 1 second. 3.

Hip Flexion strengthens thigh and hip musclus. 1. 4.2.bend your knee only. Hold hand weights straight down at your sides.if you are ready. 4. Rest. Rest. Slowly bend knee as far as possible. Raise both arms in front of you (keep them straight and rotate so palms face upward) to shoulder height. 1.Pause. 2. i.without bending warst or hips. 3. Repeat 8 to 15 times.if you are ready. Rest. Alternate legs until you have done 8 to 15 repititions with each leg. 7.with palms facing inward. Slowly push body off of chair using arms. Repeat with other leg. Hold position for 1 second. Slowly bend one knee toward chest. 8. Keep feet flat on floor even with your shoulders. 2. Slowly lower back down to starting position. 3.Pause. Repeat with other leg Alternate legs until you have done 8 to 15 repititions with each leg. Repeat 8 to 15 times.Knee Flexion strengthen muscles in back of thigh. 5. 4. . 3. Hold position for 1 second. holding on for balance. Tuck feet slightly under chair. 7. 2.Pause. 5. Slowly lower leg all the way down. then do another set of 8 to 15 repititions.not legs. Grasp arm of chair. 7.weight on toes balls of feet. 5. 6.use ankle weights. then do another set of 8 to 15 repititions. Stand straight to use side or behind a chair or table. 7. Slowly lower arms to sides. Rest. g. 5. 4. h. Stand straight holding onto a table or chair for balance. 8.Pause. 1. 6.Your hands should be level with trunk of body or slightly farther forward.heels of the ground. 3.don’t move your upper leg at all.use unkle weights. then do another set of 8 to 15 alternating repititions. 6. Sit in armless chair with your back supported by back chair.keep your back and shoulders straight. then do another set of 8 to 15 alternating repititions.Shoulder Flexion strengthens shoulder muscles. Lean slightly forward. Slowly lower foot all the way back down. 6. Hold position for 1 second.

Hold position for 1 second. Repeat with other leg. k.if you are ready.or bending your upper body any farther forward. Stand 12 to 18 inches from a table or chair. 8. Repeat with other leg. 1. 5. 7.pointing your toes. 3.if you are ready. Slowly lower leg. 2.Rest your hands on your thighs or on the sides of the chair. 6. Alternate legs until you have done 8 to 15 repititions with each leg.if needed.Put rolled towel under knees. Slowly extend one leg in front of you as straight as possible. Flex foot to point toes toward head. 7. 3.use ankle weights. Slowly lift one leg straight backwards without bending your knee. .Only balls of your feet anf your toes should rest on the floor. 2. Slowly lower leg back down. Rest. Alternate legs until you have done 8 to 15 repititions with each leg. 1.use ankle weights. Bend forward at hips at about 45-degree angle. then do another set set of 15 alternating repititions. hold onto a table or chair for balance. Rest.Pause. Sit in chair. then do another set of 8 to 15 alternating repititions. 8.to lift your feet.Pause.Knee Extension strengthens muscle in front of thigh and shin. 5. 6.feet slightly apart. 4.j.Hip extension strengthens buttock and lower-back muscles. Hold position for 1 to 2 seconds. 4.

© °  °¾° ¾ °– °¾¯¾n °€°€–f° ¾° ¾ f°  –¾ €f  f     °nf ° f¾€€ f°€ ¾¾  ¾° € 9  °  ° ¾ €° €€   ¾f° ¾°–¾° ¾ ¾€ nf      ° °  –°€°€f¾¾f–f¾½¾¾      €½° ¾f  f     ½¾°€¾ n° ¾      – fn ° 9f¾     ½ f  –     °f  –¾°f  °  ½°¾ fn –     ¾  ° f° ¾ €f °f°– ½°¾   ½  °¾° ¾ °– °¾ nf°   fn¯¾n ¾ ¾ f°  –¾ €f  f     f° °n ¾€¯ff  nf € ¾–f½f    ° €f f½¾ff  – f°–  °ff  nf€ ff°n    €°  –¾f– fnf ¾ ° °–° ½°°– ¾  ° °– ½½   f°€f €f     ½¾°€¾ n°      – 9f¾     ½ f  –     °f  –¾°f  °  ½°¾ fn –     ¾  ° f° ¾ ¾ €f °f°– ½°¾  .