Practise 3 - 5 times initially for each movement and gradually increase to 10 - 15 times. You can hold a dumbbell of about 1 lb or a plastic bottle to exercise. Keep your breathing smooth and regular when strengthening your muscles. |
I. Upper Limbs |
![Strengthening Exercise 1 Strengthening Exercise 1](/en/healthy/common/graphics/person/all_b1.jpg) |
![Strengthening Exercise 2 Strengthening Exercise 2](/en/healthy/common/graphics/person/all_b2.jpg) |
1. Hold a dumbbell in each hand. Raise and straighten your arms horizontally to shoulder level. Then move your arms horizontally to the front of the chest. Return to starting position and repeat. |
2. Hold a dumbbell in each hand with arms at the side. Bend your arms toward your shoulders. Return to starting position and repeat. |
![Strengthening Exercise 4 Strengthening Exercise 4](/en/healthy/common/graphics/person/all_b3.jpg) |
![Strengthening Exercise 5 Strengthening Exercise 5](/en/healthy/common/graphics/person/all_b4.jpg) |
3. Hold a dumbbell in each hand with arms at the side. Raise and straighten your arms horizontally to shoulder level. Return to starting position and repeat. |
4. Hold a dumbbell in each hand. First, lift the dumbbells to shoulder level. Then lift the dumbbells by extending your arms vertically. Return to starting position and repeat. |
![Strengthening Exercise 5 Strengthening Exercise 5](/en/healthy/common/graphics/person/photo_05.jpg) |
![Strengthening Exercise 6 Strengthening Exercise 6](/en/healthy/common/graphics/person/photo_06.jpg) |
5. Use the stronger arm to hold the weaker arm and straighten them to lift upward as far as possible. Repeat 15 times. |
6. With caretaker's assistance, raise your left arm horizontally to shoulder level. Bend your left forearm at the elbow and extend. Repeat 15 times. Then repeat with the right arm. |
![Strengthening Exercise 6 Strengthening Exercise 6](/en/healthy/common/graphics/person/all_b6.jpg)
![Supine lying Supine lying](/en/healthy/common/graphics/person/icon_2.gif) |
![Strengthening Exercise 6 Strengthening Exercise 6](/en/healthy/common/graphics/person/all_b6_b.jpg) |
7. Lie on the back with knees bent, hold a dumbbell in each hand and straighten your arms. Then raise your arms toward and over your head. Return to starting position and repeat. |
![Sitting on a chair Sitting on a chair](/en/healthy/common/graphics/person/icon_1.gif) ![Strengthening Exercise 9 Strengthening Exercise 9](/en/healthy/common/graphics/person/all_b9.jpg) |
8. Put your hands gently on the edge of a chair and keep both feet on the floor. Lean forward slightly and lift the hips. Return to the starting position and repeat. |