Sit in armless chair with your back supported by back of chair.
Keep feet flat on 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 sides. Pause.
Repeat 8 to 15 times.
Rest; then do another set of 8 to 15 repetitions.
Chair Stand
Strengthens muscles in abdomen and thighs. Your goal is to do this exercise without using your hands as you become stronger.
Place pillows on the back of chair.
Sit toward front of chair, knees bent, feet flat on floor.
Lean back on pillows in half-reclining position. Keep your back and shoulders straight throughout exercise.
Raise upper body forward until sitting upright, using hands as little as possible (or not at all, if you can). Your back should no longer lean against pillows.
Slowly stand up, using hands as little as possible.
Slowly sit back down. Pause.
Repeat 8 to 15 times.
Rest; then do another set of 8 to 15 repetitions.
Biceps Curl
Strengthens upper-arm muscles.
Sit in armless chair with your back supported by back of chair.
Keep feet flat on floor even with your shoulders.
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.)
Hold position for 1 second.
Slowly lower arm to starting position. Pause.
Repeat with other arm.
Alternate arms until you have done 8 to 15 repetitions with each arm.
Rest; then do another set of 8 to 15 alternating repetitions.
Plantar Flexion
Strengthens ankle and calf muscles. Use ankle weights, if you are ready.
Stand straight, feet flat on floor, holding onto a table or chair for balance.
Slowly stand on tiptoe, as high as possible.
Hold position for 1 second.
Slowly lower heels all the way back down. Pause.
Do the exercise 8 to 15 times.
Rest; then do another set of 8 to 15 repetitions.
Variation:
As you become stronger, do the exercise standing on one leg only, alternating legs for a total of 8 to 15 times on each leg. Rest; then do another set of 8 to 15 alternating repetitions.
