Exercises For Seniors

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Things you will need:

Chair, 1 or 2 pound handweights and willing victims

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Side Leg Raises: strengthen muscles at sides of hips and thighs

  • Strengthening the side muscles of your hips and thighs is important for good balance. Stand straight, directly behind table or chair, feet slightly apart. Hold table or chair for balance. Slowly lift one leg to side, 6 to 12 inches out to the side. Keep your back and both legs straight. Don’t point your toes downward; keep them facing forward during this exercise. Hold this position.

  • Slowly lower leg. Repeat with other leg.          Keep back and knees straight throughout exercise.

  • Alternate legs until you repeat exercise 8 to 15 times with each leg. Rest. Do another set of 8 to 15 alternating repetitions

Hip Flexion: strengthen thigh and hip muscles

  • Stand straight; hold onto a table or chair for balance. Slowly bend one knee toward chest, without bending waist or hips.

  • Hold position for 1 second. Slowly lower leg all the way down. Pause.

  • Repeat with other leg.

  • Alternate legs until you have done 8 to 15 repetitions with each leg.

  • Rest; then do another set of 8 to 15 alternating repetitions. Add weights as you progress.

Knee Flexion

  • Strengthens muscles in back of thigh. Use ankle weights, if you are ready. Stand straight holding onto a table or chair for balance.

  • Slowly bend knee as far as possible. Don’t move your upper leg at all; bend your knee only.

  • Hold position for 1 second.  Slowly lower foot all the way back down. Pause.

  • Repeat with other leg.

  • Alternate legs until you have done 8 to 15 repetitions with each leg.

  • Rest; then do another set of 8 to 15 alternating repetitions

Hip Flexion:

  • Sitting in chair, lift left foot off the floor a few inches, knee bent. Hold 2 seconds and repeat other side.

Arm Raises: strengthen your shoulder muscles

  • Sit in a chair with your back straight.

  • Keep feet flat on the floor even with your shoulders.

  • Hold hand weights straight down at your sides with palms facing inward.

  • Raise both arms to side, shoulder height.

  • Hold the position for 1 second.

  • Slowly lower arms to the sides. Pause. Repeat 8 to 15 times.

  • Rest. Do another set of 8 to 15 repetitions.

Bicep Curls: strengthen upper-arm muscles

  • Sit in armless chair. Keep feet flat and even with shoulders.

  • Hold hand weights at sides, arms straight, palms facing toward your body.

  • Slowly bend one elbow, lifting weight toward chest. Be sure to rotate palm to face shoulder while lifting weight.

  • Hold position for 1 second. Slowly lower arm to starting position.

  • Repeat with other arm. Alternate until you have repeated the exercise 8 to 15 times on each side.

  • Rest. Then do another set of 8 to 15 alternating repetitions.

Tricep Extensions: strengthen muscles in the back of the arm

  • Sit near the front edge of the chair, feet flat on floor and even with shoulders.

  • Hold a weight in one hand, raise that arm straight toward the ceiling, palm facing in.

  • Support arm below the elbow with the other hand.

  • Slowly bend raised arm at elbow, bringing hand weight toward same shoulder.

  • Slowly re-straighten arm toward ceiling. Hold position for 1 second.

  • Slowly bend arm toward shoulder again.

  • Pause, then repeat the bending and straightening until you have done the exercise 8 to 15 times. Repeat 8 to 15 times with your other arm.

  • Rest. Then repeat another set of 8 to 15 repetitions on each side

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