You are here
Home > Uncategorized > SENIORS: PUSH-PULL

SENIORS: PUSH-PULL

This is a great exercise for seniors to do to strengthen their arms. It looks like a simple exercise but it is going to exercise your Biceps, Triceps, Latissimus dorsi; in fact it’s going to do all the shoulder muscles

We use it because the patients who we have seen have over time become weaker and just lifting their arms to do simple tasks became and effort. But after a few days you will find that your muscles will become stronger and tasks easier

Exercise

Stand or sit for this one!

Place a ball in both hands as shown in the picture

Slowly push the ball forwards away from you, try to keep the ball shoulder level

Bring the ball back in towards your chest.

Push the ball back out in front of you.

Repeat

 Reps  Sets  Time
 5  1

Make it Harder

Push the ball out in front of you quickly and bring it back in again quickly

 Reps Sets Time
 10  2 1 minute

Make it even Harder

Place a ball in both hands as shown in the picture

Slowly push the ball forwards away from you, try to keep the ball shoulder level

Hold the ball for a count of 10 or 15

Bring the ball back in towards your chest.

Slowly push the ball forwards away from you, try to keep the ball shoulder level

Hold the ball for a count of 10 or 15

 Reps Sets Time
 10 2 Hold for 10-15 seconds

Note:// Although these exercises are designed to help you help yourself, we urge caution in all rehabilitation that you do not over do the exercises. If you do feel pain or are worried that you are not doing the exercise properly then call 01522 511834 and make an appointment and see one of our highly trained practitioners.

Similar Articles

Top