Exercices of Senior Citizens

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EXERCISES

Strengthening exercises

Finger squeeze: Strengthens hands; good for circulation. Straighten arms in front at shoulder level, palms down. Make a fist, then release. Turn palms up, make a fist and release.

Shoulder shrug: Strengthens your back and shoulders, helps relaxation. Lift shoulders up toward your ears, then back, down and relax.

Arm circles: Strengthens shoulders and upper back. Start with arms straight out to the side at shoulder level. Rotate arms from shoulders forward, then backward.

Shoulder touch: Increases flexibility of shoulders, elbows and helps tone upper arms. Start with arms straight out to the side at shoulder level. Bend elbow and bring palm of hands to shoulders. Turn palm away and push arm down to start position.

Leg flexion-extension: Strengthens hip muscles. Stand erect, holding onto a chair or table for support. Lift one leg forward, then back from the hip. Be careful not to lean forward and back.

Side leg lift: Strengthens hip and thigh muscles. Stand erect, holding onto a chair or table for support. Raise one leg out to the side and down. Try not to lean or bring your leg forward. You can try this lying on your side, too!

Alternate leg lunges: Strengthens upper thighs and inside of legs. Also stretches back of leg. Start with feet shoulder-width apart. Hold on to something for support if you like. Step forward about 18" to 24" with right leg. Keep the left heel on the floor. Shove off with the right leg and return to the start position.

Calf raises: Strengthens lower leg and ankle. Start with feet shoulder-width apart. Hold onto something for support if you like. Raise up on your toes, lifting heels. Slowly lower yourself back down to your heels.

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