 Advanced Exercises : advanced mobility required to perform these exercises.
Equipment Needed
Timing and Repetitions 10 repetitions of each exercise should take about 8 minutes. As with all exercise you should warm-up first. Marching or jogging on the spot for a few minutes interspersed with some gentle stretches will do the trick. Caution: Body toning exercise can be a pretty painful experience if muscles have been dormant for a while. The problem is, it's not until 24-48 hrs after your exercise that you'll realize you've overdone it! Body toning exercise should not be painful while you are doing it - if it is you're using too much weight. Go Slow! The Workout Exercise 1 - Chest and Shoulders Lie on your back and grasp your weights with the palms of your hands facing up, and your arms outstretched to the sides. With your elbows slightly bent, lift your arms above your chest until your hands are almost touching. Return to starting position and repeat. This is a standard exercise for the able now let’s make a few modifications for the stroke survivor. While you are on a bed, use your good hand to reach and grasp your bad hand. Pull it up and toward the middle of your chest. Repeat this 10 times. Exercise 2 - Chest and Shoulders Lie on your back and grasp your weights with the palms of your hands facing up, and your arms outstretched above your head. Grip your weights and bring them over your head and down to your hips, by your sides - a semi-circular motion. Lift back to starting position and repeat. This is a standard exercise for the able now let’s make a few modifications for the stroke survivor. While you are on a bed, use your good hand to reach and grasp your bad hand. Pull it up over your head and rotate it in as big a circular motion as you can make. Repeat this 10 times. Exercise 3 - Back and Shoulders If you can stand then stand with feet shoulder width apart and arms by your sides, gripping the weights with palms facing outwards. Making sure your movements are slow and concentrated, tense your shoulder and upper back muscles, then slowly "shrug" them up and down. MODIFIED FOR BED OR CHAIR While sitting on the edge of your bed or in a chair allow your arms to hang down off the bed. Begin by shrugging your shoulders and then rotate your shoulders. Repeat this 10 times. Exercise 4 - Shoulders and Upper Arms Stand with feet shoulder width apart and arms raised straight up above your head, grip your weights with your palms facing behind you. Slowly bring your arms forward and down, without bending at the elbow, until level with your shoulders. Lift back to starting position and repeat. MODIFIED FOR BED OR CHAIR While sitting on the edge of your bed or in a chair with arms raised straight up above your head, grip your weights with your palms facing behind you. If you cannot grip a weight then use the good hand to move the bad by interlacing your fingers. Slowly bring your arms forward and down, without bending at the elbow, until level with your shoulders. Lift back to starting position and repeat. Exercise 5 - Upper Arms, Shoulders and Back Standing with feet slightly apart, grasp your weights and bend at the waist until your torso is parallel to the floor. Extend your arms towards the floor with palms facing outwards. Lift your arms out to the side, keeping them straight, until parallel to the floor. Return to the starting position and repeat. MODIFIED FOR BED OR CHAIR While sitting on the edge of your bed or in a chair grasp your weights and bend over at the waist until your torso is parallel to the floor. Extend your arms towards the floor with palms facing outwards. Lift your arms out to the side, keeping them straight, until parallel to the floor. Return to the starting position and repeat. Exercise 6 - Upper Arms, Shoulders and Back Standing with feet slightly apart, position your arms straight down in front of you almost against your body - with your weights almost touching. Bend your elbows and lift your weights towards your chin, bringing your elbows out to the side, in line with your shoulders. Return to the starting position and repeat. MODIFIED FOR BED OR CHAIR While sitting on the edge of your bed or in a chair position your arms straight down in front of you in your lap - with your weights almost touching. Bend your elbows and lift your weights towards your chin, bringing your elbows out to the side, in line with your shoulders. Return to the starting position and repeat. Again if you can’t use weights then interlock your fingers in your lap and bring them up to your chin. Exercise 7 - Arms and Chest The classic push up. With your hands shoulder width apart place your palms on the floor. Stretch out your body with either your knees on the floor, or if you're feeling ambitious, your toes - so you are supporting your body weight. Keeping your back straight and using your arms lower yourself gently toward the floor until you are hovering just over it. Push yourself slowly back to your starting position and repeat. Remember - don't lower yourself to the point where you come into contact with the floor, it'll be much harder to push back up. MODIFIED FOR BED OR CHAIR Most forget this and figure it is too difficult but we’ve made a few changes. While sitting on the edge of your bed position your arms at your side and push down on the bed attempting to straighten your arm and lift yourself in the air. This resistance is a great exercise. Exercise 8 - Arms In a sitting position with your back straight, relax your arms in line with your body. Grip your weights with your palms facing upwards and curl them up towards your shoulders, then back down again. Repeat. Keep your torso still and back straight, let your arms do the work. Exercise 9 - Forearms Holding your weight with your arm outstretched in front of you, tilt your wrist up and down repeatedly. Try doing this with both an overhand and underhand grip on your weight. Do one arm at a time.
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