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Purpose: to relieve early symptoms of tightness or tension in the shoulder and neck area. Raise the top of your shoulders towards your ears until you feel slight tension in your neck and shoulders. Hold this feeling of tension for 3 to 5 seconds. Then relax your shoulders downward into their normal position. Do this 2 or 3 times.
On this page you can download PDFs of the best exercises for seniors, for different types of exercises. We have also provided links to our full articles on each type of exercise. To download a PDF or read an article, just click the orange button!
Arm Strengthening Exercises These exercises are to help you: increase your arm strength return to doing activities using your arms Sit in a supportive chair with your feet on the floor. Sit up straight and try not to lean back into the chair. Clasp your hands together. Place arms on table. Keep your elbows on the table.
Take your time with each stretch, making deliberate motions, and be sure to follow the exact motions of the stretch in the following diagrams. Contact Dr Leipold’s office at if you have problems or questions.
Arm Exercise Program This information describes an arm exercise program that will help you with your recovery. Doing arm exercises with gentle movements will help prevent stiffness. It will also help you move better and get back your strength and endurance. The arm exercises below will help you work on a range of muscle groups.
After an injury or surgery, an exercise conditioning & stretching program will help prevent future injury & allow you return to daily activities, sports or work. Talk to your doctor or therapist about which exercises will best help you meet your rehabilitation goals.
Forearm/elbow stretch While standing or sitting, hold your arms out, keeping your elbows straight. With your opposite hand, pull your fi ngers back with your palm facing up. Next, with palm facing down, pull fi ngers in toward wrist. Hold each stretch for 30 seconds. Repeat 3 times, times per day. Prayer stretch (for carpal tunnel syndrome)
