For the elderly, rehabilitation is often about increasing strength and endurance and, even more importantly, reducing the risk of falls.
Below are a sampling of physical therapy exercises seniors can do on their own. Always take exercises slow and steady. Safety first! Consult your doctor before starting any new exercise routine.
Balance Exercises for Seniors
These exercises improve balance and could help decrease the risk of falls. Use a wall, chair, or even your walker for balance.
Standing March: Stand on a non-skid surface and slowly march in place for 30 seconds. Rest 30 seconds. Repeat five times.
3-Way Kick: Stand with your weight on one leg. Slowly extend the other leg in front of you with the knee straight, then return it to your starting position. Extend it to the side, then back to the center. Finally, extend it back as far as possible and return to the center. Repeat ten times on each side.
Single Leg Stands: Stand on one leg for 30 seconds, then switch to the other leg. Practice this multiple times during the day.
Upper Body Exercises
With some help from resistance bands, these exercises can build upper body strength.
Chest Press: (This exercise can be done in a seated or standing position.) Position the resistance band behind your shoulders, with the ends in each hand and your elbows bent. Stretch your arms straight out in front of you, then bring them back. Repeat 10 times.
Shoulder Flexion: Stand with feet hip-width apart and your right foot on one end of the resistance band. Grip the other end in your right fist, keeping your thumb pointing up. With your elbow straight, lift your arm in front of you, then slowly lower it again. Repeat 10 times on each side.
Shoulder Abduction: From the same starting position, with your elbow straight and the band gripped in your hand, raise your arm to shoulder height. Hold for 2 seconds, then lower it again. Repeat 10 times on each side.
Leg Exercises
These exercises should be practiced while seated, so even people in wheelchairs can do them, depending on their mobility level.
Leg Press: Holding one end of the resistance band in each hand, place your foot in the middle with your knee bent. Holding the ends of the band, slowly extend your leg out straight in front of you, then bend your knee and lower your foot to the floor. Repeat 10 times on each leg.
Calf Press: Perform as you did the leg press, but once you extend your leg, first point your toes toward the ceiling, then arch your foot and point your toes toward the floor.
Exercises for Arthritic Hands
These exercises use therapy putty and other tools to increase grip strength and improve range of motion.
Gripping: Roll the putty into a fat cylinder, then grab it and squeeze it as hard as possible with your fingers and thumb. Hold for 5 seconds. Repeat five times.
Putty Pinch: Roll some putty into a ball. Pinch it as hard as you can between your thumb and all four fingers. Repeat 10 times.
Finger Extension: Lay your hand palm down in front of you. Lift your index finger as high as possible while keeping your other fingers and thumb flat. Continue until you have done this will all 10 fingers. Repeat five times.
Finger Abduction: Place the tips of your fingers and thumb together, then slip a rubber band over them. Extend all of your fingers and your thumb; hold for 5 seconds and relax. Repeat five times on both hands.
Always remember to take things at a slow pace, and never stretch into pain.
Don’t have therapy putty or a resistance band? Shop Simply Medical today for the physical therapy supplies you need.