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Program c: seated exercises with elastic bands and soup cans

Program C: Chin tuck (or dorsal glide)

 Seated exercise: Chin tuck (or dorsal glide)
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slide 1 of 8, Program C: Chin tuck (or dorsal glide),
  1. Sit tall, looking straight ahead.
  2. Slowly tuck your chin as you glide your head backward over your body. Hold for about 6 seconds; then relax for 10 seconds.
  3. Repeat 8 to 12 times.

Note: If you feel uncomfortable, don't glide so far back.

Program C: Chest stretch

 Seated exercise: Chest stretch
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slide 2 of 8, Program C: Chest stretch,
  1. Sit tall with your feet comfortably apart.
  2. 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.
  3. Breathe normally as you hold this stretch for at least 15 seconds.
  4. Lower your arms to your sides and let your palms turn back toward your legs.
  5. Repeat 2 to 4 times.

Program C: Marching in place

 Seated exercise: Marching in plan
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slide 3 of 8, Program C: Marching in place,

This exercise helps get your heart beating faster.

  1. Sit with your feet slightly apart, and keep your hands at the edge of your chair or on the armrests.
  2. March in place, lifting your knees high toward the ceiling. Remember to breathe normally.
  3. Keep marching in a smooth rhythm for 1 minute. Work up to marching 5 minutes or longer.

Program C: Rowing with elastic bands

 Seated exercise: Rowing with elastic bands
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slide 4 of 8, Program C: Rowing with elastic bands,
  1. Sit tall with your feet comfortably apart.
  2. Put the elastic band under your feet, with one end of the band in each hand.
  3. Keep your arms out in front of you and your shoulders.
  4. Now pull the band back toward your hips.
  5. Slowly return to the starting position.
  6. Repeat 8 to 12 times.

Program C: Knee presses with elastic bands

 Seated exercise: Knee presses with elastic bands
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slide 5 of 8, Program C: Knee presses with elastic bands,
  1. Sit tall with your feet comfortably apart.
  2. Wrap the band around your thighs just above your knees. You can tie the band or hold it tightly closed with both hands.
  3. Slowly spread your knees apart.
  4. Slowly return to the starting position.
  5. Repeat 8 to 12 times.

Program C: Arm raises with soup cans

 Seated exercise: Arm raises with soup cans
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slide 6 of 8, Program C: Arm raises with soup cans,
  1. Sit tall with your feet comfortably apart.
  2. Hold a soup can in each hand.
  3. Bring the cans to your shoulders.
  4. Slowly raise the cans above your head.
  5. Slowly bring the cans back down to your shoulders.
  6. Repeat 8 to 12 times.

Program C: Arm curls with soup cans

 Seated exercise: Arm curls with soup cans
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slide 7 of 8, Program C: Arm curls with soup cans,
  1. Sit tall with your feet comfortably apart.
  2. Hold a soup can in each hand, with your arms by your sides.
  3. Slowly curl the cans up toward your shoulders.
  4. Slowly lower the cans to the original position.
  5. Repeat 8 to 12 times.

Program C: Heel-and-toe exercise

 Heel-and-toe exercise
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slide 8 of 8, Program C: Heel-and-toe exercise,
  1. Sit tall with your feet comfortably apart.
  2. Slowly rock your feet forward until only your toes are touching the floor.
  3. Now rock your feet back until only your heels are touching the floor.
  4. Repeat 8 to 12 times.

Current as ofAugust 19, 2018

Author: Healthwise Staff
Kathleen Romito MD - Family Medicine
Adam Husney MD - Family Medicine
Elizabeth T. Russo MD - Internal Medicine


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