Strengthening Exercises

Before starting any exercise program, please consult with your doctor to make sure that it is safe for you to exercise.

Muscular strength and conditioning exercises are another important component of any well balanced exercise program which should include stretching and flexibility, and endurance exercises. These exercises are geared to increase the strength of our muscles, enabling us to efficiently perform and enjoy our daily tasks and activities. Strengthening exercises improves our posture, makes our bones stronger, and decreases the risk of injuries to our body.

General Guidelines and Safety

This series of video clips show strengthening exercises that can be performed while one is sitting down. Some things that we need to remember while performing these seated exercises are:

• Breathing - Breathe normally while performing the exercises. Do not hold your breath at any time. To make sure that you are not overdoing the exercises, you should be able to maintain a normal conversation. If you are exercising alone, it is best to count out loud while doing the exercises. A useful technique is to slowly count 1-2 when performing the exercise action, and count 1-4 when going back returning to the starting position.
• Posture - Sit up tall with both feet planted firmly on the floor.
• Back Support - To make sure that your lower back is supported, roll up a small towel and place it behind your back.

Resistance/ Strength Training

The participants in this series are using elastic resistance bands, which are available at most sporting goods stores. Before using the elastic band, inspect it for safety. Make sure that the elastic band is wrapped firmly (but not too tight!) around your fists. Adjust the length of the band so that there is just enough slack/elastic resistance and you are able to go through the full or comfortable range of motion when exercising.

If you don't have an elastic band, you may use other equipment such as elastic tubes, free weights. You can also use items you can find at home, like, bottled water, a can of soup, an iron, etc., just like you would use free weights.

Exercise a minimum of five days a week, ideally performing strengthening exercises 3 to 4 days a week. Give your muscles a day's rest between strength training sessions. Your muscles may feel sore a day or two after you've started a new exercise. IF you are sore, wait until soreness has diminished before going back to strength training. Consult with your doctor if the muscle soreness lasts longer than two days. In addition, if muscle soreness last 2-3 hours after exercise, you know you have done too much. During the next exercise session, decrease the number of repetitions, sets, or weight until you find the right settings for you.

Elbow Flexion

This exercise strengthens the biceps muscles, which are located on the front of the upper arms and are useful in lifting and carrying objects.

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Forward Reach

This exercise strengthens the muscles of the shoulder, as well as the back of the arm, forearm and wrist.

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Overhead Reach

The overhead reach strengthens the chest, shoulder and back muscles. This exercise enables us to reach up for objects that are kept in high places.

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Hip Flexion

This exercise works on muscles needed in walking, climbing up the stairs or rising from a chair.

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Hip Abduction

The muscles strengthened in this exercise work on maintaining our balance when walking.

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Leg Press

The leg press strengthens the muscles that support the knee joint, making the knee stabilizing the body when walking, running, or jumping.

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Arm Pumps

The arm pumps strengthen the muscles in the back of the upper arms (triceps) and are important for proper functioning of the elbow and shoulder.

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This fact sheet was last updated on 12-21-2005.

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