Triceps Extension
(If your shoulders aren't flexible enough to do this exercise, see alternative "Dip" exercise.)
Strengthens muscles in back of upper arm. Keep supporting your arm with your hand throughout the exercise.
Sit in chair with your back supported by back of chair.
Keep feet flat on floor even with shoulders.
Hold a weight in one hand. Raise that arm straight toward ceiling, palm facing in.
Support this arm, below elbow, with other hand.
Slowly bend raised arm at elbow, bringing hand weight toward same shoulder.
Slowly straighten arm toward ceiling.
Hold position for 1 second.
Slowly bend arm toward shoulder again. Pause.
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 do another set of 8 to 15 alternating repetitions.
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 of the chair. Don't use your legs or feet for assistance, or use them as little as possible.
Sit in chair with armrests.
Lean slightly forward, keep your back and shoulders straight.
Grasp arms of chair. Your hands should be level with trunk of body or slightly farther forward.
Tuck feet slightly under chair, heels off the ground, weight on toes and balls of feet.
Slowly push body off of chair using arms, not legs.
Slowly lower back down to starting position. Pause
Repeat 8 to 15 times.
Rest; then do another set of 8 to 15 repetitions.
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
Strengthens thigh and hip muscles. Use ankle weights, if you are ready.
