Exercise Handouts
Before you start WARM UP exercising, remember: Always consult your Deep Breathing physician before Sit up tall with feet flat on the beginning any exercise floor. Inhale slowly and fully program. This general fill the lungs, slowly exhale and information is not relax. intended to diagnose any
medical condition or to replace your healthcare Repeat 3-5 times. professional. Please note that every Shoulder Rolls body isn’t the same and it is common for Sitting with upright posture in participants to be at a chair with both feet flat on different fitness levels; the floor. Slowly lift shoulders complete exercises as best towards ears and roll them you can for your own backwards. Then rotate body and fitness level. shoulders in the other If you experience any direction. pain during these exercises, stop and Repeat 5-10 times. consult your healthcare provider. Arm Circles Exercise Outline: •30 minute routine Sitting with good posture, •5 minute warm up extend both arms straight out •20 minute strengthening/ to the sides, parallel with the endurance exercises ground. Circle your arm from •5 minute cool down/stretch the shoulder joint in small, •Focus: Muscle strength, muscle endurance, balance, baseball size circles forward. coordination, flexibility, full range of motion Repeat 5 both directions. Exercise Handouts
As you continue to WARM UP exercise, remember: As you continue to Bicycles exercise and get stronger, Sitting in a chair, keeping good you many increase the posture, slowly life one leg and number of repetitions for circle the legs as if riding a each exercise. bike. Make sure that you are breathing though each Repeat 5 times each leg exercise. Stretching and strengthening the wrists and hands may help with dexterity, coordination Hands and grip strength. Slowly make a gentle fist, then extend fingers out wide.
Repeat 5 times.
Exercise Outline: Wrists •30 minute routine •5 minute warm up With your hands out in front •20 minute strengthening/ of you, point your fingers to- endurance exercises wards the ceiling, then point •5 minute cool down/stretch them down to the floor. •Focus: Muscle strength, muscle endurance, balance, Repeat 5 times. coordination, flexibility, full range of motion Exercise Handouts
When exercising your MUSCLE STRENGTHENING & back and spine, remember: CONDITIONING Back and Spine It is important that you don’t force range of Sitting up straight, clasp hands motion on any exercise together. Lean forward and to to avoid possible strains the side, stretching both arms and pulled muscles. towards the floor on one side If you feel any of your lap. discomfort or pain, stop and contact your Repeat 5 times on each side. primary care provider.
Make sure that all Slowly reach one arm over motions are slow and your head and lean torso in the controlled. same direction.
Repeat 5 times on each side. Legs Slowly lift and lower knees as if marching, alternating legs.
Continue for 30 seconds.
Exercise Outline: Extend leg to the front and •30 minute routine hold for 10 seconds each leg. •5 minute warm up •20 minute strengthening/ Repeat 3 times. endurance exercises •5 minute cool down/stretch •Focus: Muscle strength, Extend leg to the front and muscle endurance, balance, point and flex ankle for 5 coordination, flexibility, full seconds. range of motion Repeat on both legs 3 times. Exercise Handouts
When transitioning from a seated to a standing MUSCLE STRENGTHENING & position, Remember: CONDITIONING Slowly and carefully stand up and stand Standing Exercises behind a chair, gently resting their hands on the Marching in place for back of the chair for 30 seconds. support. Take your time transi- tioning to make sure that you don’t get dizzy. Your ankle is the most important joint of the body for balance, it is the joint that responds to changes in terrain. It is important to have flexible Heel Raises. Repeat 10 times. ankles to allow them to send the appropriate messages to the brain to account for walking on various surfaces.
Exercise Outline: •30 minute routine •5 minute warm up •20 minute strengthening/ endurance exercises Side stepping for 30 •5 minute cool down/stretch seconds. •Focus: Muscle strength, muscle endurance, balance, coordination, flexibility, full range of motion Exercise Handouts
As you continue to MUSCLE STRENGTHENING & exercise standing up, remember: CONDITIONING You may sit down at any time, take a break then Standing Exercises return to standing when you are ready. Stand firmly on your right foot and cross your left It is a good idea to stand foot in front so your left behind a chair (not a heel is touching your right rolling chair) and hold on to the back for support. toe.
Hold for 30 seconds and repeat on both sides.
Standing on your right foot, slide your left foot to the front to start, then slide/scrape your foot Exercise Outline: backwards like you are •30 minute routine wiping gum off the •5 minute warm up bottom of your shoe then •20 minute strengthening/ endurance exercises return your foot to the •5 minute cool down/stretch middle. •Focus: Muscle strength, muscle endurance, balance, Repeat on both sides 10 coordination, flexibility, full times. range of motion Exercise Handouts
As you begin your cool down, remember: COOL DOWN & STRETCH
To take a few deep Standing Stretches breathes before you begin to stretch. Standing in a lunge position. Extend one leg to the back, Make sure that you are not rushing your cool keeping your back heel on the down, it is important to floor. take your time to cool down and stretch. Hold for 15 seconds on each leg and repeat 3 times.
Seated Stretches Sitting upright and in a naturally aligned position, slowly extend one leg to the front. Roll ankle in a circle for 5 seconds, and point and flex for 5 seconds.
Alternate legs and repeat Exercise Outline: 3 times. •30 minute routine •5 minute warm up •20 minute strengthening/ endurance exercises Reach arms overhead and lean to one •5 minute cool down/stretch side. •Focus: Muscle strength, muscle endurance, balance, Alternate sides and repeat 5 times. coordination, flexibility, full range of motion Exercise Handouts
As you finish your exercise program, COOL DOWN AND STRETCH remember:
To make sure that you Seated Stretches drink plenty of water throughout the rest of the day. Extend arms to the front to round back, then Slowly stand up when stretch elbows to the back you are done stretching and “pinch shoulder so you don’t get dizzy. blades together” to stretch chest.
Repeat 5 times.
Roll shoulders forward 10 times and then roll backwards 10 ten Exercise Outline: •30 minute routine times. •5 minute warm up •20 minute strengthening/ Repeat twice. endurance exercises •5 minute cool down/stretch •Focus: Muscle strength, muscle endurance, balance, coordination, flexibility, full range of motion Exercise Handouts
Now that you are at the end of your exercise program, remember: COOL DOWN AND STRETCH That you can repeat this exercise program Seated Stretches multiples times per week. If you have pain at any Carefully let head lay to the side time while exercising or bringing ear towards shoulder, hold shortly after exercising, for 10 seconds and repeat on the please contact your other side. primary care provider.
Exercise Outline: •30 minute routine •5 minute warm up Look over one shoulder, hold for 10 •20 minute strengthening/ seconds and repeat on other side. endurance exercises •5 minute cool down/stretch •Focus: Muscle strength, muscle endurance, balance, coordination, flexibility, full range of motion