Single Knee Pull
Sit up straight. Bend over, grab your left knee with both hands, and pull it toward your chest. Tip your chin to your chest and try to touch your forehead to your knee. Go as far as you comfortably can. Hold. Lower your left knee and repeat the exercise with your right knee.
Stand up straight and hold onto the back of a chair for balance. Lift your heels and stand on the balls of your feet. Hold. Slowly lower. If you are able, don’t use the chair and keep your hands on your hips.
Lie down on your back with your knees bent and your feet flat on the floor. Cross your hands on your chest and tuck your chin to your chest. Slowly roll your head and shoulders up until your shoulder blades are off the floor. Do not do a full sit-up. Hold. Slowly roll back down.
Stand or sit up straight in a chair. Keep your elbows close to your sides and bend your arms at the elbows. Turn your palms up and make a fist with each hand. Slowly lift one fist (with or without weight) up to your shoulder and lower. Repeat with other arm.
Stand or sit up straight. Bend one arm at the elbow and bring your elbow up close to your ear. (Your hand will go behind your shoulder.) Keeping your bent elbow pointing out in front of you and close to your head, straighten your arm above your head. (Imagine you’re throwing a base- ball.) Bend the elbow again and slowly lower your hand behind your shoulder. Repeat with other arm. Use a stretch band or small weight to add resistance.
Sit or stand up straight. Stretch your arms straight out in front of you at shoulder height. Stretch out all your fingers, then make a fist and stretch out your fingers again. Repeat. Keep your arms stretched out and slowly make small circles with your wrists, first clockwise, then counterclockwise.
Back Leg Swing
Stand up straight and hold onto the back of a chair for balance. Do not lean forward. Keeping your back straight, lift one leg back and point the toe. (Ankle weights can be used.) As you lift, remember to keep your back straight— don’t arch it! Hold. Slowly lower your leg, repeat with other leg.
Place your hands on the back of a chair for balance and stand up straight. Step back with your right leg; press your right heel into the floor. Bend your front leg slightly and feel the stretch in your right calf. Bend your back knee slightly and feel the stretch in your right heel. Hold. Relax and repeat on the other side.
Chest-Upper Back Stretch
Stand or sit up straight. Put your hands on your shoulders with your elbows out to the side. Make circles with your elbows. First forward, then back. Stop circling and touch your elbows together in front of your chest. Open your elbows out again and squeeze your shoulder blades together. Feel the stretch across your chest. Repeat.
Sit up straight with feet flat on the floor. Hold onto the seat of the chair to support your back. Lift one leg off the floor and hold it out straight. (Ankle weights can be used.) Hold. Bend your knee and slowly lower your foot to the floor. Repeat with other leg.
Sit or stand up straight. Look straight ahead. Slowly lower your right ear toward your right shoulder. Bring your head back up and lower your left ear to your left shoulder. Repeat. Drop your chin to your chest and slowly roll your chin across your chest until your left ear reaches your left shoulder. Repeat. Lift up your chin until you are looking straight ahead. (Do not tilt your head back!)
Shoulder Shrug & Rotation
Stand or sit up straight. Shrug your shoulders up to your ears. Hold. Lower and repeat. Make forward circles with your right shoulder. Then with your left. Make backward circles with your right shoulder. Then with your left.
Side Leg Lift
Lie down on your side. Use the arm underneath you to support your head comfortably. Place your other arm in front of you for balance. Extend both legs. Slowly lift your top leg. Lead with the side of your foot. Hold. Slowly lower. Turn over onto your other side and repeat with the other leg
Stand or sit up straight. Reach your arms over your head and stretch up toward the ceiling. Reach over your head and lean to your right side. Feel the stretch. Come back up straight and reach over your head and lean left. Repeat.
Straight Leg Extension
Lean back in a chair with legs raised on a footrest. Grasp the arms of the chair or the sides of the seat for balance. Slowly lift your whole leg without bending the knee. (Ankle weights can be used.) Count to five. Slowly lower. Repeat with other leg.
I will make a commitment to be more active in physical and social activities to improve my health and the quality of my life! Becoming more active is hard to do, even if you believe it will help you. There are lots of ways to approach these changes. Some work well. Others do not. Here’s how you can do it. To make activity a regular part of your life, you’ll need a plan. Here’s what it will take