Hi everybody I'm Neysha from the Senior Exercise Class, your physical therapist.
Today we're gonna do...let's do three different exercises and then we're going
to review, we can do modification to those exercises, from those exercises you
can do between 8 repetitions, 10 repetitions, 12 repetitions
15 repetitions; it's going to depend on how you feel.
Okay for these and for the purpose of these exercises today I'm going to do
8 repetitions, 3 set of 8 okay and then we are going to modify as
needed.
For the class you will need the leg lifter or it could be a t-shirt, it could
be your shoe horn or even it could be your reacher; something that you
can hold.
For the t-shirt you are going to grab it, okay.
The first exercise will going to be shoulder raise so
we're going to raise the shoulder, we're going to 8 repetitions, that was two
three, four, five, six, seven, eight, nine, ten.
If for some reason you only can use one arm, you're going to do with one arm, okay.
one, two three four five six seven and eight.
That was a second set, if you can use both arms remember use both okay.
one two three four five six
seven and eight.
Remember if you can do more than 8, go for it, do 8, do 10, do 12 do 15
okay, the sky's the limit.
Right now we're going to work a little bit with our elbows.
Our arms, upper extremities, so,
we're going to just raise our arms like right here, in abduction and we're going
to bend the elbow, and then we set it straight, you bend and straight and
that's two, three, four, five, six, seven, eight, nine and ten
Again, if for some reason you can use one arm, just use that arm, okay, one, two, three
four, five, six, seven and eight.
And let's do one last set with both at the same time.
One, two, three, four, five, six, seven, very good, and eight
very good right now we're going to keep using our arms
for a coordination exercise.
Exercise for coordination.
In this one our left is going up, while our right is going down
Let me show you.
Left is up, our right is going down.
It's like you're trying to break apart something, like
you're pulling something, so, let's go, let up right down.
One, two, three, four, very good, five, six, seven and eight.
Now we're going to switch.
Right is going up, left is going down.
Okay, let's go.
One, two, three, four, five, six, seven, and eight.
We're going to add something that is going to be more difficult.
but it's going to be more joy.
Let's go, one, switch, two, switch, three, switch, four, switch,
five switch, six, switch, seven, switch and eight.
Very good.
If for some reason you can use just
only one arm, just going up and down, and up and down
up and down, and when you finish those you go up and down, going up and down.
Ok.
Up and down.
Let's do one more exercise, we are going to use our legs and we are going to use our arms
so, like we did in the Senior Exercise Class, let's raise the leg, up, and up, and up
and up, very good, and up, and up, and up, we are going to add our arms we have the tshirt,
the shoehorn, the leg lifter, the reacher, something that you can hold with both arms
at the same time.
Both hands I mean.
Let's go one, two, three, four, five
six, seven and eight.
If you can use only one arm and one leg Let's go right here okay, one, two, three
four, five, six, seven and eight.
Okay.
Take the period of rest that you need if you need to rest like five
seconds, ten seconds, just take them, okay let's do one more set.
One, two, three, four, very good, five, six, seven and eight.
Very very good.
Let's review today with the shoulder raise okay both arms if you
can use only one arm we go right here Okay.
We bend the elbow, you raise and then you start bending okay, then you extend, and
you can do it one at the time Okay
We go right here, you go with the left up, with the right down, so, we open
and close, we open and close, open and close, so you're pulling something, okay
and then we switch, and we open and close, okay, we open and close, to make like a
progression and make it harder, we open and close
switch, open and close, switch, open and closed, switch, open and close, switch
If you can only use one arm, we go up and down, up and down, across your body, up and
down and then you go up and down, like you are
doing an X, okay, and down, up and down and last one, with holding this, we raise
our knee 1, 2, 3, 4, and then we add our arms, 1, 2,
3, 4, 5, 6, 7 and 8.
If we cannot use both legs or arms because for some reason, we're going to
use one, ok.
The side that you have a stronger, or that you can move.
If this side is a little bit weaker but you can move just do it with both.
Take your time, ok.
Well, I hope that you enjoy as much as I did, and
I'll see you in the next video.
Bye