Working with a Resistance Band

Resistance bands are stretchy elastic bands that come in several strengths, from light to heavy. You can use them in some strength exercises instead of weights.

1. Lay the band flat in your hand with the end toward your pinky finger.

2. Wrap the long end of the band around the back of your hand.

3. Grasp firmly.

If you are a beginner, try exercising without the band until you are comfortable, then add the band. Choose a light band if you are just starting to exercise, and move on to a stronger band when you can do 2 sets of 10 to 15 repetitions easily. Hold on to the band tightly (some bands have handles), or wrap it around your hand or foot to keep it from slipping and causing possible injury. Do the exercises in a slow, controlled manner, and don’t let the band snap back.

Working with Weights

You don’t have to go out and buy weights for strength exercises. Find something you can hold
on to easily. For example, you can make your own weights from unbreakable household items:

• Fill a plastic milk jug with sand or water and tape the opening securely closed.
• Fill a sock with dried beans, and tie up the open end.
• Use common grocery items, such as bags of rice, vegetable or soup cans, or bottled
  water.

Hand Grip

This simple exercise should help if you have trouble picking things up or holding on to them. It also will help you open things like that pickle jar more easily. You can even do this exercise while reading or watching TV.

1. Hold a tennis ball or other small rubber or foam ball in one hand.
2. Slowly squeeze the ball as hard as you can and hold it for 3-5 seconds.
3. Relax the squeeze slowly.
4. Repeat 10-15 times.
5. Repeat 10-15 times with other hand.
6. Repeat 10-15 times more with each hand.

Wrist Curl

This exercise will strengthen your wrists. It also will help ensure good form and prevent injury when you do upper body Wrist Curl strength exercises.

1. Rest your forearm on the arm of a sturdy chair with your hand over the edge.
2. Hold weight with palm facing upward.
3. Slowly bend your wrist up and down.
4. Repeat 10-15 times.
5. Repeat with other hand 10-15 times.
6. Repeat 10-15 more times with each hand.

Overhead Arm Raise

This exercise will strengthen your shoulders and arms. It should make swimming and other activities such as lifting and carrying grandchildren easier.

1. You can do this exercise while standing or sitting in a sturdy, armless chair.
2. Keep your feet flat on the floor, shoulder-width apart.
3. Hold weights at your sides at shoulder height with palms facing forward. Breathe in slowly.
4. Slowly breathe out as you raise both arms up over your head keeping your elbows slightly bent.
5. Hold the position for 1 second.
6. Breathe in as you slowly lower your arms.
7. Repeat 10-15 times.
8. Rest; then repeat 10-15 more times.

TIP
As you progress, use a heavier weight and alternate arms until you can lift the weight comfortably with both arms.

Thanks…….