Salir
Program C: Chin tuck (or dorsal glide)
slide 1 of 8
slide 1 of 8, Program C: Chin tuck (or dorsal glide),
- Sit tall, looking straight ahead.
- Slowly tuck your chin as you glide your head backward over your body. Hold for about 6 seconds; then relax for 10 seconds.
- Repeat 8 to 12 times.
Note: If you feel uncomfortable, don't glide so far back.
Program C: Chest stretch
slide 2 of 8
slide 2 of 8, Program C: Chest stretch,
- Sit tall with your feet comfortably apart.
- Look straight ahead, and don't allow your head to tilt back. As you take a deep breath, open your arms out to the sides and roll your arms back. Your palms will turn outward, and you will feel a stretch across your chest.
- Breathe normally as you hold this stretch for at least 15 seconds.
- Lower your arms to your sides and let your palms turn back toward your legs.
- Repeat 2 to 4 times.
Program C: Marching in place
slide 3 of 8
slide 3 of 8, Program C: Marching in place,
This exercise helps get your heart beating faster.
- Sit with your feet slightly apart, and keep your hands at the edge of your chair or on the armrests.
- March in place, lifting your knees high toward the ceiling. Remember to breathe normally.
- Keep marching in a smooth rhythm for 1 minute. Work up to marching 5 minutes or longer.
Program C: Rowing with elastic bands
slide 4 of 8
slide 4 of 8, Program C: Rowing with elastic bands,
- Sit tall with your feet comfortably apart.
- Put the elastic band under your feet, with one end of the band in each hand.
- Keep your arms out in front of you and your shoulders.
- Now pull the band back toward your hips.
- Slowly return to the starting position.
- Repeat 8 to 12 times.
Program C: Knee presses with elastic bands
slide 5 of 8
slide 5 of 8, Program C: Knee presses with elastic bands,
- Sit tall with your feet comfortably apart.
- Wrap the band around your thighs just above your knees. You can tie the band or hold it tightly closed with both hands.
- Slowly spread your knees apart.
- Slowly return to the starting position.
- Repeat 8 to 12 times.
Program C: Arm raises with soup cans
slide 6 of 8
slide 6 of 8, Program C: Arm raises with soup cans,
- Sit tall with your feet comfortably apart.
- Hold a soup can in each hand.
- Bring the cans to your shoulders.
- Slowly raise the cans above your head.
- Slowly bring the cans back down to your shoulders.
- Repeat 8 to 12 times.
Program C: Arm curls with soup cans
slide 7 of 8
slide 7 of 8, Program C: Arm curls with soup cans,
- Sit tall with your feet comfortably apart.
- Hold a soup can in each hand, with your arms by your sides.
- Slowly curl the cans up toward your shoulders.
- Slowly lower the cans to the original position.
- Repeat 8 to 12 times.
Program C: Heel-and-toe exercise
slide 8 of 8
slide 8 of 8, Program C: Heel-and-toe exercise,
- Sit tall with your feet comfortably apart.
- Slowly rock your feet forward until only your toes are touching the floor.
- Now rock your feet back until only your heels are touching the floor.
- Repeat 8 to 12 times.
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.
