Salir
Program B: Neck rotation
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slide 1 of 8, Program B: Neck rotation,
- Keeping your chin level, turn your head to the left, and hold for at least 15 seconds.
- Turn your head to the right and hold for at least 15 seconds.
- Repeat 2 to 4 times to each side.
Program B: Elbow extension with a ball
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slide 2 of 8, Program B: Elbow extension with a ball,
- Sit tall in your chair, and raise the ball straight above your head.
- Keeping your arms up, bend your elbows as you lower the ball behind your head.
- Then slowly raise the ball until it's back to its original position above your head.
- Repeat 8 to 12 times.
Program B: Forward reach with a ball
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slide 3 of 8, Program B: Forward reach with a ball,
- Sit tall in your chair, and hold the ball out in front of you.
- Slowly stretch your arms forward to move the ball away from you, like you're handing the ball to someone. You will feel the stretch across your upper back.
- Go back to the starting position.
- Repeat 2 to 4 times.
Program B: Arm circles with a ball
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slide 4 of 8, Program B: Arm circles with a ball,
This exercise helps get your heart beating faster.
- Sit tall in your chair, and raise the ball straight above your head.
- Keeping your arms straight, slowly make a wide circle, bringing the ball down to your left, in front of you, over to the right, and then above your head again.
- Slowly make another circle going in the other direction.
- Keep making circles in a smooth rhythm for 1 minute. Work up to doing this exercise for 5 minutes or longer.
Program B: Body twists with a ball
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slide 5 of 8, Program B: Body twists with a ball,
- Sit tall, and keep your feet comfortably apart.
- Hold the ball in front of you.
- Keeping your feet and legs still, slowly turn your shoulders to the left. Go as far as you feel comfortable. You'll feel the stretch in your back and shoulder.
- Turn back to your center, and slowly turn your shoulders to the right.
- Repeat 2 to 4 times in each direction.
Program B: Knee squeezes with a ball
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slide 6 of 8, Program B: Knee squeezes with a ball,
- Sit tall, and keep your feet comfortably apart.
- Place the ball between your knees.
- Using your knees, squeeze the ball for 6 seconds, and then slowly release (but don't let the ball fall).
- Repeat 8 to 12 times.
Program B: Chest squeeze with a ball
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slide 7 of 8, Program B: Chest squeeze with a ball,
- Hold the ball in front of your chest with your elbows pointed straight out.
- Squeeze the ball between your hands. Keep squeezing for about 6 seconds, and then relax.
- Repeat 8 to 12 times.
Program B: "Alphabet" exercise
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slide 8 of 8, Program B: "Alphabet" exercise,
- Trace the alphabet in the air with your right foot. This helps your ankle move in all directions.
- Then trace the alphabet with your other foot.
Current as of: July 31, 2024
Author: Ignite Healthwise, LLC Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
