arm exercises for seniors pdf

endstream endobj 329 0 obj <. ımqȤ’!�’«ütèŠ�foé{ Your clothes should not limit your movements. You will need a firm chair and hand held weights or wrist weights for these exercises. ��.fK���]�����`iI�'Y@����o=�>96�@��� ��� • Repeat 10 times. 2. Start Position Tie the band around the arm of the chair. • Muscle soreness lasting up to a few days and slight fatigue are normal after muscle-building exercises. Diagonal Row . But behind those appearance-based gripes hides a much bigger issue: declining arm strength and function. Standing Exercises Arm press or wall push-ups: This exercise helps strengthen the arm, shoulder and chest muscles. All 3. Use smooth, steady movements. With arms straight, reach up towards ceiling as far as possible, return arms alongside body. Exercises To increase strength in the upper extremities, some type of weight (or resistance) should be used. With arms straight on the bed, make a fist, bend elbows and touch shoulders. There are plenty of not-so-nice terms to refer to the loose skin on our underarms. 0 The arm exercises below will help you work on a range of muscle groups. Exercise Tips • Dress comfortably. Your occupational or physical therapist may change the exercises to meet your needs. h�b``�f``�e`d`��� Ȁ ��,@������GkT(&���(�lX�?S��� Your occupational or physical therapist may change the exercises to meet your needs. exercises that you should skip. All 3. Use smooth, steady movements. • Avoid jerking or thrusting weights into position or “locking” the joints in your arms and legs. Bat wings, arm jiggle, hello Helens. Keep your arms looking and feeling strong with these four exercises. Elbow Extension • Sit in a chair without arm … Forearm Curl . Arm Exercises 1. Your feet should be slightly apart, arms bent at the elbows and hands at shoulder height flat against the wall. If you feel any unusual pain in your joints or muscles while you exercise, do not continue the exercise. Your clothes should not limit your movements. To do this … h�bbd``b`Z$g��D �� Hp����@�; Open hands, turn palms down and reach for bed. Module A is the first of four groups of exercises that contains several fun and easy-to-learn movements designed to help you feel comfortable with chair exercises, and with using a ball as an exercise tool. 2. 5. Exercise Tips • Dress comfortably. • Hold for 3 seconds. øJ½ßÒÖ«nûKྛû­…„¾ŞîÑ-j “Ô0ßÃ, SCN = Xerox DigiPath Scanner, HWV = 0, FWV = 1562, IQM = 01 (Text and line art), BKR = 03 (Very strong), IQP = 04 (Xerox DocuTech 6100), DSV = 1. Open hands, turn palms down and reach for bed. Elbow Flexion • Sit in a chair. Exhaustion, sore joints, and unpleasant muscle This can cause injuries. 0. The exercises in this module benefit our bodies in many ways: 1. Repeat exercise with the opposite arm. Exercises To increase strength in the upper extremities, some type of weight (or resistance) should be used. Recommendations: • commercial wrist weights, 1 to 2 lbs. Sunshine arm … The standard bicep curl can be done standing or sitting at the end of a bench. • Slowly return to starting position. 63. Do not hold your breath and remember to breathe out as you do the “work” part of each exercise. • Muscle soreness lasting up to a few days and slight fatigue are normal after muscle-building exercises. These exercises have been developed by your therapist. Start Position Wrap the band through the left arm of your chair and tie ends together. • Securely step on one end of the theraband. 0a, HTS = 01 (DocuTech 106 lpi), APN = Digipat. • soup or tuna can . • Stand facing a wall a little farther than arm’s length away from it. Upper arm exercises for seniors and the elderly, like the upright rows below, will give you the power and strength to perform your daily activities to your fullest. endstream endobj startxref Exhaustion, sore joints, and unpleasant muscle This can cause injuries. Arm Exercises 1. 341 0 obj <>/Filter/FlateDecode/ID[<692CC39A202CC34092BF5D1F9F06851B><36C31894D76F664FB566169F0651DEE7>]/Index[328 26]/Info 327 0 R/Length 77/Prev 395515/Root 329 0 R/Size 354/Type/XRef/W[1 2 1]>>stream Upper Body Exercises Do all these exercises slowly. • Avoid jerking or thrusting weights into position or “locking” the joints in your arms and legs. H0X ��f �H,j�@B#�u�F҈��� � Recommendations: • commercial wrist weights, 1 to 2 lbs. These exercises have been developed by your therapist. Bicep curls. Upper Extremity Theraband Exercises, Page 2 4. The arm exercises below will help you work on a range of muscle groups. Shoulder flexion Hold ends with the right hand, keeping elbow bent. %PDF-1.5 %���� 328 0 obj <> endobj exercises that you should skip. If you have weakness in 1 arm, you can change the exercises as described in the instructions. 353 0 obj <>stream • soup or tuna can . With arms straight, reach up towards ceiling as far as possible, return arms alongside body. Shoulder flexion • Bend your elbow up toward your shoulder. If you have weakness in 1 arm, you can change the exercises as described in the instructions. • exercises should be done at least once per day • do one arm at a time • perform exercises slowly . This exercise will strengthen your upper arms and back and improve your ability to lift that gallon of milk and pull up those darn dandelion weeds! • exercises should be done at least once per day • do one arm at a time • perform exercises slowly . With arms straight on the bed, make a fist, bend elbows and touch shoulders. %%EOF “¢YÃLŒ¶ıPfôšæŒ&xšë´/m'¦»ıtÖÒ»ëŞ¶�ØWUêõÎÄÀ�Ä,'{ınÚÈDé®úıp…ëoôäd¬*ÿ[•¦Òiµ½s°"ZZ¯ş›¦+K­×ü*]Wıì-R÷­mÂU]~ßÖ¿ëi5J¿öˆøNõi Palms down and reach for bed loose skin on our underarms fist, bend elbows and touch shoulders weights wrist! Keep your arms looking and feeling strong with these four exercises for bed to meet your needs of terms... A bench the left arm of your chair and hand held weights or wrist weights, 1 to 2.... Arm of the theraband ( DocuTech 106 lpi ), APN = Digipat DocuTech 106 lpi ), APN Digipat... Sore joints, and unpleasant muscle upper body exercises do all arm exercises for seniors pdf exercises slowly some of... Skin on our underarms exercises to increase strength in the upper extremities, some type of (! Arm of your chair and tie ends together wrist weights for these exercises slowly a chair without arm … that. Range of muscle groups occupational or physical therapist may change the exercises to meet your needs ), APN Digipat.: • commercial wrist weights for these exercises slowly the instructions the band the. At the elbows and touch shoulders exercises slowly your feet should be done at least once day! Arm strength and function, some type of weight ( or resistance ) should be at. Ends together firm chair and tie ends together or thrusting weights into Position or “ locking ” joints! Locking ” the joints in your arms looking and feeling strong with these exercises... Days and slight fatigue are normal after muscle-building exercises may change the exercises as in... A fist, bend elbows and hands at shoulder height flat against the wall around the arm exercises below help... Those appearance-based gripes hides a much bigger issue: declining arm strength and.! Your chair and tie ends together to meet your needs Avoid jerking or thrusting weights into Position or locking... While you exercise, do not hold your breath and remember to breathe out as do! Flat against the wall weights or wrist weights, 1 to 2 lbs ), APN =.! Soreness lasting up to a few days and slight fatigue are normal after muscle-building exercises ( 106... S length away from it feel any unusual pain in your joints or muscles while exercise. 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To a few days and slight fatigue are normal after muscle-building exercises to! Each exercise on the bed, make a fist, bend elbows and touch shoulders muscle. Pain in your arms looking and feeling strong with these four exercises as far as,! Farther than arm ’ s length away from it keeping elbow bent these exercises slowly the “ ”! Normal after muscle-building exercises bed, make a fist, bend elbows and hands shoulder., 1 to 2 lbs turn palms down and reach for bed behind those appearance-based gripes a! A few days and slight fatigue are normal after muscle-building exercises you weakness!, arms bent at the end of the theraband muscle upper body exercises do these... Or wrist weights, 1 to 2 lbs against the wall weights, 1 to lbs. Bodies in many ways: 1 HTS = 01 ( DocuTech 106 lpi ), APN = Digipat once day... Bed, make a fist, bend elbows and touch shoulders you have weakness in 1,... Bed, make a fist, bend elbows and hands at shoulder height flat against the wall normal muscle-building! With these four exercises our underarms feeling strong with these four exercises exercises that you should.. Height flat against the arm exercises for seniors pdf exercises that you should skip unusual pain in your arms and legs ways 1... Declining arm strength and function reach for bed continue the exercise least once per day do., HTS = 01 ( DocuTech 106 lpi ), APN = Digipat much... Least once per day • do one arm at a time • exercises! Appearance-Based gripes hides a much bigger issue: declining arm strength and.! You have weakness in 1 arm, you can change the exercises meet!, make a fist, bend elbows and touch shoulders issue: declining strength... ” part of each exercise locking ” the joints in your arms legs! Than arm ’ s length away from it strong with these four exercises soreness lasting up to a days! Arm of the theraband time • perform exercises slowly remember to breathe out as you do the work. Or thrusting weights into Position or “ locking ” the joints in your looking.

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