Exercise Videos

Equipment: Exercise band, a chair if you need to sit during this exercise

Instructions:

1. Stand up straight, knees slightly bent and draw your belly button in towards your spine.
2. Hold your elbows close to your sides. Bend your lower arms to form a 90 degree angle. It should look like you are forming the capital letter “L” with your arm. Hold one end of the exercise band in each hand.
3. Start with your right hand and pull the exercise band away from your left hand. Slowly rotate your right forearm outward two or three inches. During this exercise, only your lower arm is moving.
4. Slowly return to the starting position. When you are done 10 to 15 repetitions, switch to your left side

Caution:
Do not do this exercise if you have any shoulder problems.

​Equipment: Exercise band, a chair if you need to sit during this exercise

Instructions:

1. Place one end of the exercise band under your right foot. Hold the other end of the exercise band in your right hand. Stand up straight, feet shoulder width apart, knees slightly bent, and draw your belly button in toward your spine. Relax your arms at your sides.
2. Start with your right palm facing forward and your right thumb in the “thumbs up” position. With your elbow slightly bent, pull the exercise band out to your side until your hand reaches the level of your shoulder.
3. Slowly return to the starting position. When you are done 10 to 15 repetitions, switch to your left side.

​Equipment: Dumbbells, exercise mat

Instructions:

1. Bend your knees and place your feet flat on the floor.
2. Grab 1 dumbbell in each hand. Extend your arms straight up (over your chest) towards the ceiling. Draw your belly button in toward your spine.
3. Start with your palms facing in and elbows slightly bent, lower the dumbbells to the floor, extending your arms straight out sideways from your shoulders. Palms should be about 1 to 2 inches off of the floor.
4. Slowly return to the starting position. Start with about 10 repetitions and build up slowly to 15.

Equipment: Wall

Instructions:

1. Stand facing a wall, then t​ake one step back.
2. Place your palms against the wall directly in front of you and in line with your shoulders. Next, move your hands across the wall so they are slightly wider apart than your shoulders. Draw your belly button in toward your spine.
3. Start by bending your elbows and leaning your whole body towards the wall
   • Note: to make this exercise more difficult, place feet further away from the wall.
4. Gently push against the wall until you are back to your starting position. Start with about 10 repetitions and build up slowly to 15.​

​Equipment: Exercise mat

Instructions:

1. Get onto your hands and knees on an exercise mat. Draw your belly button in towards your spine.
2. Start by slowly raising your right arm and left leg off of the floor.
3. Note: If it is too difficult, lift only one arm or leg individually.
4. Slowly lower to the starting position. Repeat the same movement now with your left arm and right leg. Alternate back and forth. Start with about 10 repetitions and build up slowly to 15.

Equipment: Wall

Instructions:

1. Stand facing a wall. Place your hands on the wall to help keep your balance. Draw your belly button in toward your spine.​
2. Start by slowly lifting your right leg behind you. Extend from the hip, keeping your right leg straight.
3. Note: You only need to pull your leg out a small distance behind you. You can also alternate your arms with this exercise.
4. Slowly return to the starting position. Repeat with your left leg. Alternate legs back and forth. Start with about 10 repetitions and build up slowly.​

​Equipment: Dumbbell, chair

Instructions:

1. Stand facing the back of a chair. Hold your dumbbell in your right hand. Step forward with your left leg. Keep the right leg straight behind you.
2. Keeping your back straight, bend forward and place the palm of your left hand on the back of the chair. Draw your belly button in toward your spine. Keep your back straight.
3. Start with your right arm straight and the dumbbell directly beneath your right shoulder. Keep your right palm facing in. Pull the dumbbell straight up, keeping it in line with your right shoulder. As you lift the dumbbell squeeze your shoulder blades together.
4. Slowly return to the starting position. When you are done 10 to 15 repetitions, switch to your left arm.

Caution:
Do not do this exercise (bent over at the waist) if you have or are at risk for osteoporosis (brittle bone disease).

​Equipment: Dumbbell, chair

Instructions:

1. Stand facing a bench or the seat of a chair. Hold your weight in one hand.
2. Step forward with the leg that is on the opposite side as the hand holding the weight. Keep the back leg straight.
3. Shift your weight to the back (straight) leg.
4. Bend forward and place the palm of the hand not holding the weight flat on the chair.
5. Start with the arm holding the weight straight and the weight directly beneath the shoulder. Keep the palm facing in.
6. Pull the weight straight up, keeping it in line with your shoulder.
7. Slowly return to starting position and repeat.​

Equipment: Exercise band (tie band to form a loop), chair

Instructions:

1. Stand facing the back of a chair. Step forward with your right leg. Loop the middle of the band around the ball of your right foot and grasp the other end of the loop with your right hand. Keep the left leg straight behind you.
2. Keeping your back straight, bend forward and place the palm of your left hand on the back of the chair. Draw your belly button in toward your spine. Keep your back straight.
3. Start with your right arm straight and the band directly beneath your right shoulder. Keep your right palm facing in. Pull the band straight up, keeping it in line with your right shoulder. As you pull the band squeeze your shoulder blades together.
4. Slowly return to the starting position. When you are done 10 to 15 repetitions, switch to your left arm.

Equipment: Dumbbells, a chair if you need to sit during this exercise

Instructions:

1. Stand with feet shoulder width apart, knees slightly bent and draw your belly button in toward your spine. Hold a dumbbell in each hand, with your arms at your side and palms facing forward. Roll your shoulders back and down before starting.
2. Start by curling your right arm up to your right shoulder, keeping your elbow close to your body.
3. Slowly lower to the starting position. Repeat with your left arm and continue switching between your two arms. Start with about 10 repetitions on each arm and build up slowly to 15.​

Equipment: Exercise band

Instructions:

1. Place exercise band under both feet. Hold one end of the exercise band in each hand, with your arms at your side and palms facing forward. Stand with feet shoulder width apart, knees slightly bent and draw your belly button in toward your spine. Roll your shoulders back and down before starting.
2. Start by curling your right arm up to your right shoulder, keeping your elbow close to your body.
3. Slowly lower to the starting position. Repeat with your left arm and continue switching between your two arms. Start with about 10 repetitions on each arm and build up slowly to 15.

Equipment: Dumbbell, exercise mat

Instructions:

1. Bend your knees and place your feet flat on the floor. Hold a dumbbell in your right hand and straighten your arm up above your right shoulder. Place your left hand below your right elbow for support. Draw your belly button in towards your spine.
2. Start by slowly lowering the dumbbell down until your right elbow is bent at a 90 degree angle. This is like forming the capital letter “L” with your right arm.
3. Note: When lowering the dumbbell, keep it away from your face
4. Slowly return to the starting position. When you are done 10 to 15 repetitions, switch to your left side.

Equipment: Exercise band (tie band to form a loop)

Instructions:

1. Tie your exercise band to make a loop. Stand with your feet shoulder width apart and knees slightly bent. Draw your belly button in towards your spine.
2. Hold one end of the loop in your left hand against your chest (or left shoulder). Hold the other of the loop in your right hand and rest your right elbow against your right side. Bend your elbow to make a 90 degree angle. This is like forming the capital letter “L” between you upper and lower right arm.
3. Start by extending your right hand downwards until your right arm is almost straight. Your right hand should now be by your right hip.
4. Slowly return to the starting position. When you are done 10 to 15 repetitions, switch to your left side.​

Equipment: Exercise mat

Instructions:

1. Place your hands under your body at the lower end of your back to keep the spine comfortable and prevent straining your back.
2. Bend your left leg and place your left foot flat on the floor. Keep your right leg stretched straight out. Draw your belly button in towards your spine.
3. Start by slowly raising your head, neck and shoulders straight up off of the floor to the point that you feel your stomach muscles working.
4. Slowly return to the starting position. Start with about 10 repetitions and build up slowly to 15.

Note:

• Halfway through your repetitions switch legs, so that the left leg is now straight and the right leg is now bent
• When this exercise is done properly you should only feel your stomach muscles working. You should not feel a strain or pain in your neck muscles
• Avoid using your elbows to help move your shoulders off of the floor

Equipment: Chair

Instructions:

1. Sit towards the middle or front of a chair and lean back so you are in a half- reclining position (do not touch the back of the chair). Keep your back and shoulders straight, your knees bent, feet flat on the floor and draw your belly button in towards your spine.
2. Start by bringing your back forward so that you are sitting upright. Keep your hands on your legs.
   • Note: Keep your back straight as you come forward, so that you feel your stomach muscles working. ​Do not lean forward with your shoulders.
3. Slowly return to the starting position. Start with about 10 repetitions and build up slowly to 15.​

Equipment: Chair, as you get stronger add dumbbells for added resistance

Instructions:

1. Stand with feet shoulder width apart, arms at your side and draw your belly button in toward your spine. Keep your feet flat on the floor and toes slightly pointed out.
2. Start by pushing your buttocks back and flexing your hips to slowly lower your body to a half-squat position. Make sure you can see your toes when you lower yourself down. At the same time, raise your arms straight out in front of you.
   • Note: This movement should feel like you are sitting back into a chair.
3. Return to an upright position and bring your arms back down to your sides. Start with about 10 repetitions and build up slowly to 15.

Equipment: Chair, as you get stronger add dumbbells for added resistance

Instructions:

1. Stand with feet shoulder width apart, arms at your side and draw your belly button in toward your spine. Hold 1 dumbbell in each hand with your palms facing toward your sides. Keep your feet flat on the floor and toes slightly pointed out.
2. Start by pushing your buttocks back and flexing your hips to slowly lower your body to a half-squat position. Make sure you can see your toes when you lower yourself down. At the same time, raise your arms straight out in front of you.
   • Note: This movement should feel like you are sitting back into a chair.
3. Return to an upright position and bring your arms back down to your sides. Start with about 10 repetitions and build up slowly to 15.​

Equipment: Exercise band (tie band to form a loop), chair

Instructions:​

1. Sit back in a chair and place one end of the loop under your left foot and the other end around your right ankle.
2. Sit with a straight back. Draw your belly button in toward your spine. Keep your hands on your thighs to keep yourself stable.
3. Start by flexing your right foot towards you and straightening your right leg. Do not completely straighten your right leg or lock your right knee. Keep your right thigh on the chair.
4. Slowly return to the starting position. When you are done 10 to 15 repetitions, switch to your left side.

Equipment: Chair for balance (if needed), as you get stronger add dumbbells for added resistance

Instructions:

1. Hold a dumbbell in each hand and your arms at your sides. Stand with your feet hip width apart, heels on the floor and draw your belly button in towards your spine.
2. Start by slowly raising your heels so you are standing on your toes.
3. Slowly return to the starting position. Start with about 10 repetitions and build up slowly to 15.​

Equipment: Exercise band (tie band to form a loop), chair

Instructions:

1. Sit in a chair. Loop the middle of the band around the ball of your right foot and grasp the ends of the band with both hands. Wrap the ends of the band around your hands. This will help you hold onto the band during the exercise.
2. Extend your right leg out in front of you resting your right heel on the floor and your toes pointing up. Sit with a straight back. Draw your belly button in toward your spine.
3. Start by pushing your right foot down against the resistance of the band pointing your toes forward towards the floor.
4. Slowly return to the starting position. When you are done 10 to 15 repetitions, switch to your left side.​

Equipment: Exercise band (tie band to form a loop), chair (for balance)

Instructions:

1. Begin by placing the band on the floor. Place your hand on a chair to help keep your balance. Place the exercise band around the arch of your left foot so that you are standing on the exercise band. Now place the exercise band around your right ankle.
2. Hold on to the chair to help keep your balance. Stand tall and draw your belly button in towards your spine.
3. Start by lifting the heel of your right leg towards your buttocks. Keep your knees together and do not let them move forward.
4. Slowly return to the starting position. When you are done 10 to 15 repetitions, switch to your left side.​