After an injury or illness, seniors usually return home in a weakened state. Rehabilitation exercises can improve your strength and mobility -- and help you get back to your usual routine. You can do some exercises if you're still using a wheelchair or walker. Consult with your doctor before you start any home rehab program.
Arm Strengthener
This exercise builds your arm muscles even if you don't have the strength to lift yourself out of a chair, according to the National Institutes of Health. Sit in a chair that has arms and lean forward a little, with your back straight. Grab the arms of the chair. Lift your heels up so your weight is on the balls of your feet. Using your hands -- not your legs -- push yourself as high off the chair as you can. Return to sitting, rest a few seconds and do a total of 10 repetitions.
Hand Squeeze
After a hospital stay, strengthen your grip with the hand squeeze exercise, recommended by the University of Georgia. Sit up straight in a chair and hold a rubber ball in front of your stomach. Have one hand on each side of the ball, with your fingers spread out. Press the ball as if you were trying to squeeze the air out of it. Hold for four seconds and release your hands slowly. Do a total of eight repetitions, rest and do another eight.
Waist Bends
Ohio State University Medical Center recommends this exercise for rehabilitation after a heart attack. Stand with your feet shoulder-distance apart. Place your hands on your hips. With your legs and back straight, bend to your right as far as you comfortably can. Return to your starting position and repeat to your left. Do a total of 10 repetitions.
Arm Raises
This arm exercise also provides cardiovascular rehabilitation, according to Ohio State University. Stand with your feet shoulder-distance apart and your arms hanging at your sides. With elbows straight, slowly lift your arms in front of you and up in the air as far as you comfortably can. Slowly drop your arms, pause and repeat. Do a total of 10 repetitions.
Member Comments