Fitness Library - Forever Fit

Mobility

Arm Circles Assisted Living

Arm circles assisted living

Hand Arm Coordination Mobility

Consists of touching each finger to the thumb individually. Then reaching in specified directions with the arms (Right/left hand touching the opposite shoulder, reaching across the body, to the knee, diagonally across the body in the direction of the ceiling and to the opposite foot). This series is circuited twice.

Hand Open Close Mobility

Open the hands and extend the fingers as much as possible and the clench the hands into a tight fist

Ankle Plantar Flexion Dorsi Flexion Mobility

Hold the feet up off the ground. Point the toes forward and then pull the toes up toward the knee

Hip Hike Mobility

Rock side to side in the chair driving the knee up and across the body to lift the hip out of the seat. Alternate back and forth between hips

Hip Circles Mobility

Circle the entire leg by driving the knee up and around in a clockwise motion. Repeat in a counterclockwise motion

Scissor Kick Mobility

Hold the feet up and off the ground with straight legs. Cross the right leg over the left leg. Open the legs wide and cross the left leg over the right leg. Continuously alternate.

Wrist Circles Mobility

Rotate the hand at the wrist making large circles clockwise and counterclockwise

Vertical Reach Standing

Place the feet shoulder width apart. Reach the arms up toward the ceiling. Stretch as high as possible then slowly bring the arms back down ending with the hands outside the shoulders

Standing Strength/Balance

Hip Circles Standing

Standing and holding the back of a chair or walker for support, lift one foot off the ground and make clockwise and counterclockwise circles with the entire leg

Hip Extension Standing

Standing and holding the back of a chair or walker for support, kick the leg back by leading with the heel of the foot

Hip Flexion Standing

Standing and holding the back of a chair or walker for support, kick the leg forward and then bring the foot back underneath the hip

Half Stand

Place the feet hip to shoulder width apart. Sit up tall with the feet flat on the ground and hold onto the arm rests of the chair. Push through the legs and arms lifting the body half way out of the seat. Hold onto the arm rest with arms straight and keep the seat underneath the hips. Lower the body back down into the seat in a controlled manor.

March In Place Standing

Standing and holding the back of a chair or walker for support, place the feet hip width apart. Drive the knee up toward the ceiling. Continuously alternate between legs while maintaining an upright posture

Quarter Squat Standing

Standing and holding the back of a chair or walker for support, place the feet Shoulder width apart. Flex the hips and the knees so that the hips lower a quarter of the way down as if one was to sit into a chair. The weight of the body should be placed toward the heel of the foot.

Hip Abduction Standing

Standing and holding the back of a chair or walker for support, kick the leg out to the side and bring it back to the midline of the body

Sit to Stand Standing

Place the feet shoulder width apart. Sit up tall with the feet flat on the ground and hold onto the arm rests of the chair. Push through the legs and arms and stand up tall. Slowly flex the hips and knees and hold the arm rests while sitting back and down into the chair

Alternating Punches Standing

Stand with the feet shoulder width apart. Punch the hand straight ahead of the body by extending the arm. Continuously alternate between arms

Reach with Balance Standing

Standing and holding the back of a chair or walker for support, place the feet Shoulder width apart. Reach the arm as far out to the side as possible while maintaining balance. Repeat on opposite side. Reach the arm as far forward as possible while maintaining balance. Repeat on opposite side. Arc the arms out to the side and up over the head bringing the hands together. Slowly arc the arms down to the side of the body. Arc the arms forward overhead and slowly arc the arms back down to the side of the body

Tandem Step Standing

Standing and holding the back of a chair or walker for support, step in front of the opposite foot and return to the starting position

Cross Body Punch Standing

Punch the arm across the body while rotating the shoulders. Continuously alternate between arms

Calf Raise Standing

Standing and holding the back of a chair or walker for support, place the feet hip width apart. Push through the toes and lift the heels as high off the ground as possible. Slowly return the heels back to the floor so the feet are flat

Resistance Band

Bicep Curl Resistance Band

Sit up tall and step on the resistance band with both feet. Keep the feet flat on the floor. Straighten the arms and turn the palms forward (away from the body) while holding the handles of the resistance band. The arms can hang over the arm rests of the chair. Bend the elbows and pull the handles up toward the shoulders. Slowly straighten the arms to return to the starting position

Diagonal Pull Apart Resistance Band

Hold onto the canvas portion of both handles in one hand. Hold the loop of the resistance band that is created with the opposite hand. Raise one hand so that it is high around the level of the head. Lower the opposite arm to approximately the hip. Open the arms so that the resistance band stretches diagonally across the body. Repeat with the opposite side

Front Raise Resistance Band

Sit up tall and step on the resistance band with both feet. Keep the feet flat on the floor. Hold the handles of the resistance band and lift the arms forward until they are parallel to the ground. The arms should remain straight throughout the exercise. Slowly lower the arms down to the side of the body

Twist and Lift Resistance Band

Sit up tall and step on the resistance band with both feet. Keep the feet flat on the floor. Hold the handles of the resistance band and bring the hands together. Pull up and over the shoulders while turning the torso side to side. Continuously alternate back and forth

Row Resistance Band

Sit up tall and step on the resistance band with both feet. Keep the feet flat on the floor. Hold the handles of the resistance band and pull the hands back and into the body. End with the hands outside of the chest. Drive your elbows back and pull the shoulder blades back and together. Reach forward and repeat

Lateral Raise Resistance Band

Sit up tall and step on the resistance band with both feet. Keep the feet flat on the floor. Hold the handles of the resistance band and lift the arms out to the side. Keep the arms straight at the elbow. Raising the arms until parallel to the floor is ideal. Slowly lower the arms back down to the side

Overhead Pull Apart Resistance Band

Hold onto the canvas portion of both handles in one hand. Hold the loop of the resistance band that is created with the opposite hand. Raise both arms overhead. Pull the band apart by lowering the arms down toward the side of the body. Slowly return the arms overhead

Overhead Pull Apart Standing Resistance Band

Pull Apart Resistance Band

Hold onto the canvas portion of both handles in one hand. Hold the loop of the resistance band that is created with the opposite hand. Pull the band apart by opening the arms out to the side and back. Pull evenly with both arms. Slowing return the hands and arms back to the midline of the body

Tricep Extension Resistance Band

Hold onto the canvas portion of both handles in one hand. Hold the loop of the resistance band that is created with the opposite hand. Raise one arm out to the side with the elbow bent. Straighten the arm giving resistance with the opposite arm. Return to the starting position by bending the elbow. Repeat with the opposite arm

Flexibility

Arm Across Chest Flexibility

Hold the arm at the elbow with the opposite hand and pull the arm across the body. Slowly release the arm and repeat with the opposite side

Arm Overhead with Lateral Bend Flexibility

Raise the arm up over the head and bend off to the opposite side. Slowly bring the arm down and center the body. Repeat with the opposite arm

Deep Breathing Flexibility

Sit up tall with the chest up and shoulders back. Take a deep breath in through the nose and exhale out through the mouth

Hands Behind Back Flexibility

Reach behind the back and interlock the hands. Pull the shoulders back and lift the chin

Knee to Chest Flexibility

Hold the knee with the hands and pull up into the chest. Slowly lower the leg down and repeat with the opposite leg

Leg Cross Flexibility

Cross the legs by placing the ankle on the opposite knee. Repeat with the opposite leg

Leg to Side Flexibility

Reach the leg as far out to the side as possible. Hook the heel of the foot into the ground and hold. Bring the leg back to the midline of the body and repeat with opposite leg

Neck Flexibility

Tilt the head to the side and hold. Slowly bring the head back to neutral and repeat on the opposite side

Torso Twist Flexibility

Rotate to one side by turn the shoulders and place both hand on one arm rest. Slowly turn back to the opposite side and place the hands on the opposite arm rest

Toe Touch Flexibility

Reach forward toward the toes and hold while remaining seated in the chair

Tricep Flexibility

Reach the hand behind the head like in the action of scratching the back. Push up on the elbow with the opposite hand. Slowly bring the arm down to the side and repeat with the opposite arm

Wrist Flexibility

Turn the palm of the hand up toward the ceiling. Pulling the fingers back using the opposite. Slowly release the fingers and perform on the opposite hand