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Upper Body Cardio Workout With a Broken Ankle

by
author image Raginee Edwards
Raginee Edwards is a health educator, writing health-related articles, giving seminars and conducting consultations since 2006. She also taught group exercise classes and ran a fitness center. Edwards holds a bachelor's degree in biochemistry and a master's degree in health education from Baylor University.
Upper Body Cardio Workout With a Broken Ankle
A woman's leg cast is checked by a nurse. Photo Credit Richard_Pinder/iStock/Getty Images

Sustaining an injury such as a broken ankle can prevent you from engaging in your regular workout routine. Although you may not be able to workout at your pre-injury level, you can still stay active by engaging in chair exercises. Be sure to consult your doctor before trying chair exercises to make sure they won't interfere with proper healing of your ankle.

Warm-Up

Begin your workout by lifting your arms up over your head as you inhale. As you exhale, lower your arms back down to your sides. After doing this move for about five deep inhales, then roll your shoulders forward 10 times, then roll them backwards 10 times. Continue your warm-up by placing your hands on your knees and arching your back backwards as you pull in your stomach; you should feel a stretch in your back and shoulders. Arch your shoulders back and feel the stretch across your chest and abdominal muscles. Repeat both arches five times. If you are able, you can do a slow but steady march, while doing these upper body warm-up sequences. Be sure not to put any pressure on your ankle as you lower your leg down.

Martial Arts

You can practically do any form of martial arts while seated in your chair, since there is a lot of upper body movement. Keep your hips firmly planted in your chair as you do these exercises. Start with a simple punch across your body, allowing your torso to rotate as you alternate punches. Move on to uppercuts, hooks and simple blocks. For blocks, you simply keep your tightened fists and forearms in front of your face with elbows down by your sides, while you move your upper body from side to side. Do each move 25 times on each side. These moves not only provide a cardio workout, but they strengthen your core as well. Boxing moves work as well as any martial arts move and since many of them are similar, you know you'll be experiencing a cardio workout for your upper body.

Basic Aerobics

Start off by pumping your arms up and down for 10 counts. Push your arms out to your sides for 10 counts. Now alternate pushing your arms up, then down, then out to your side and back. Do that sequence for 25 counts. Now push your arms straight out in front of your chest then bring your arms back as you pull your elbows back behind you. Complete 25 of these moves. If possible, you can use your thighs to alternate lifting your knees high or kick as you do each upper body move.

Cool Down

To cool-down, lift your arms up as you inhale, then lower your arms and relax your upper body down over your thighs and knees as you exhale. Repeat five times. Stretch your arms by reach one across your chest, while holding it with the other arm. You should feel a stretch across your arm shoulder and upper back. Extend one arm up and then bring your hand down as if you were going to pat your back. Hold that elbow that should be pointing up to give you a little extra stretch down the back of the arm and shoulder.

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