EXERCISE FOR STRENGTH PART II

From Marian Eure,
Your Guide to Senior Health

Triceps Extension
(If your shoulders aren’t flexible enough to do this exercise, see alternative “Dip” exercise.) Strengthens muscles in back of upper arm. Sit in a chair, toward the front. Your feet should be flat on the floor spaced apart so that they are even with your shoulders. Hold a weight in your left hand, and raise your left arm all the way up, so that it’s pointing toward the ceiling, palm facing in. Support your left arm by holding it just below the elbow with your right hand. Slowly bend your left arm so that the weight in your left hand now rests behind your left shoulder. Take 3 seconds to straighten you left arm so that it’s pointing toward the ceiling again. Hold the position for 1 second. Take 3 seconds to lower the weight back to your shoulder by bending your elbow.

Keep supporting your left arm with your right hand throughout the exercise. Pause, then repeat the bending and straightening until you have done the exercise 8 to 15 times with you left arm. Reverse positions and repeat 8 to 15 times with your right arm. Rest; then repeat another set of 8 to 15 repetitions on each side.
Summary:
Sit in chair, near front edge.
Feet flat on floor; keep feet even with shoulders.
Raise one arm straight toward ceiling.
Support this arm, below elbow, with other hand.
Bend raised arm at elbow, bringing hand weight toward same shoulder.
Slowly re-straighten arm toward ceiling.
Hold position.
Slowly bend arm toward shoulder again.

Alternative Dip
Sit in a chair with armrests. Lean slightly forward, keeping your back and shoulders straight. Hold onto the arms of the chair. Your hands should be level with the trunk of your body, or slightly farther forward. Place your feet slightly under the chair, with your heels off the ground and the weight of your feet and legs resting on your toes and the balls of your feet. Slowly lift yourself up, using your arms, as high as you can. 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. Slowly lower yourself back down. Repeat 8 to 15 times. Rest; repeat another 8 to 15 times.
Summary:
Sit in chair with armrests.
Lean slightly forward, back and shoulders straight.
Grasp arms of chair.
Tuck feet slightly under chair, weight on toes.
Slowly push body off of chair using arms, not legs.
Slowly lower down to starting position.

Knee Flexion
Do knee flexion as part of your regularly scheduled strength exercises, and add these modifications as you progress: Hold table with one hand, then one fingertip, then no hands; then do exercise with eyes closed, if steady.
Summary:
Stand straight; hold onto table or chair for balance.
Slowly bend knee as far as possible, so foot lifs up behind you.
Hold position.
Slowly lower foot all the way back down.
Repeat with other leg.
Add modifications as you progress.


Hip Flexion
Do hip flexion as part of your regularly scheduled strength exercises, and add these modifications as you progress: Hold table with one hand, then one fingertip, then no hands; then do exercise with eyes closed if steady.
Summary:
Stand straight; holding onto a table or chair for balance.
Slowly bend one knee toward chest, without bending waist or hips.
Hold position.
Slowly lower leg all the way down.
Repeat with other leg.
Add modifications as you progress.

Shoulder Flexion
Strengthens shoulder muscles. Sit in a chair, with your back straight. Your feet should be flat on the floor, spaced apart so that they are even with your shoulders. Hold hand weights straight down at your sides, with your palms facing inward. Take 3 seconds to lift your arms in front of you, keeping them straight and rotating them so that your palms are facing upward, until your arms are parallel to the ground. Hold the position for 1 second. Take 3 seconds to lower your arms so that they are straight down by your sides again. Pause. Repeat 8 to 15 times. Rest; do another set of 8 to 15 repetitions.
Summary:
Sit in chair.
Feet flat on floor; keep feet even with shoulders.
Arms straight down at sides, palms inward.
Raise both arms in front of you (keep them straight and rotate so palms face upward) to shoulder height.
Hold position.
Slowly lower arms to sides.