Exercise Program
Strengthening Exercises
Strengthening Arm Raises Target Area: Deltoids and triceps for lowering items
1. Stand with your feet shoulder-width apart (or sit in an armless chair). 2. Hold a can of soup in each hand with your arms at your sides, and palms facing your thighs. 3. While counting to 3, slowly lift up the cans of soup and raise both arms to shoulder height. Keep your wrists straight and soup cans parallel to the floor. 4. Pause. Then, to a count of 3, slowly lower the cans of soup to starting position. Repeat 10 times for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions.
Bicep Curls Target Area: biceps for lifting and carrying
1. Stand with your feet shoulder-width apart (or sit in an armless chair). 2. Hold a can of soup in each hand with your arms at your sides, and palms facing your thighs. 3. While counting to 3, slowly lift up the cans of soup so that your forearms rotate and palms face in toward your shoulders, while keeping your upper arms and elbows close to your sides. Keep your wrists straight and soup cans parallel to the floor. 4. Pause. Then, to a count of 3, slowly lower the cans of soup back toward your thighs, rotating your forearms so that your arms are again at your sides, with palms facing your thighs. 5. Repeat 10 times for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions.
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Knee Curl Target Area: hamstrings for walking and climbing
1. Stand behind a sturdy chair with feet shoulderwidth apart. 2. Keeping your foot flexed, to a count of 3 slowly bend your right leg, bringing your heel up toward your buttocks. 3. Pause. Then, to a count of 3, slowly lower your foot back to the ground. 4. Repeat 10 times with your right leg and 10 times with your left leg for one set. Rest for a minute or two. Then complete a second set of 10 repetitions with each leg. Tips:
Step Ups Target Area: Quadriceps, hamstrings, calves for standing, walking, climbing
Keep your thighs in line with each other at all times. Keep the foot on the bending leg flexed throughout the move. For a more challenging exercise, try adding ankle weights.
1. At the bottom of a staircase, face forwards up the staircase and place your closest hand on the railing. 2. Place your right foot on the first step. 3. Holding the handrail for balance, to a count of 3, straighten your right knee to lift your body up. Your right knee should stay straight and should not move forward past your ankle. 4. Place your left foot flat on the same step next to your right foot. 5. Pause. Then, slowly lower your left foot back to the ground to a count of 3. 6. Repeat 10 times with the right leg and 10 times with the left leg for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions with each leg. 7. Repeat 10 times with the right leg and 10 times with the left leg for one set. Rest for 1-2 minutes. Then complete a second set of 10 repetitions with each leg. Tips: Let your front leg do the work. Try not to use momentum and move slowly to activate muscles. Push off through your heel rather than ball or toes of your front leg as you step.
388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235 www.banyanconsultants.com
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Overhead Press Target Area: Arms, upper back, shoulders for reaching for high objects
1. Stand with your feet shoulder-width apart (or sit in an armless chair). 2. Hold a can of soup in each hand with your arms at your sides and palms facing your thighs. 3. While counting to 3, slowly lift the cans of soup and raise both arms to shoulder height, keeping your wrists straight and cans parallel to the floor. 4. Count to 3 again, slowly pushing the soup cans up over your head until your arms are fully extended. Avoid locking your elbows. 5. Pause. Then, to a count of 3, slowly lower the soup cans back to shoulder level, and count to 3 again lowering the cans of soup to the starting position with palms facing your thighs. 6. Repeat 10 times for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions. Tips:
Hip Abduction Target Area: Hips, thighs, buttocks strengthen hip area
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Keep your wrists straight. Avoid locking your elbows. Breathe throughout the exercise.
1. Stand behind a sturdy chair, with feet slightly apart and toes facing forward. Keep your legs straight, but do not lock your knees. 2. To a count of 3, slowly lift your right leg out to the side. Keep your left leg straight with knee slightly bent. 3. Pause. Then, to a count of 3, slowly lower your right foot back to the ground. 4. Repeat 10 times with the right leg and 10 times with the left leg for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions with each leg. Tips:
Bend your knee of the supporting leg. Keep your toes facing forward. Avoid leaning while lifting your leg.
388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235 www.banyanconsultants.com
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Knee Extension Target Area: Quadriceps to help bend and straighten the leg for walking, standing and climbing
1. Sit with your buttocks to the back of your chair with feet shoulder-width apart and arms at your sides or on your thighs. 2. Flex your right foot and to a count of 3, extend the knee of your right leg until the leg is straight with your toes pointing to the ceiling. 3. Pause. Then, to a count of 3, slowly lower your foot back to the ground. 4. Repeat 10 times with the right leg and 10 times with the left leg for one set. Rest for a minute or two. Then complete a second set of 10 repetitions with each leg. Tips:
Pelvic Tilt Target Area: Abdomen and buttocks to improve posture and strengthen core muscles
Keep your ankle flexed throughout the move. For a more challenging exercise, try adding ankle weights.
1. On the floor or firm mattress, lie your back with your knees bent, feet flat, and arms at your sides, palms facing the ground. 2. While counting to 3, slowly lift your pelvis so your hips and lower back are off the floor, while your upper back and shoulders remain touching the floor. 3. Pause. Then, to a count of 3, slowly lower your pelvis all the way down. 4. Repeat 10 times for one set. Rest for a minute or two. Then complete a second set of 10 repetitions. Tips:
Breathe throughout the exercise. Keep your upper back and shoulders in contact with the floor. Do not use ankle weights for this exercise
388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235 www.banyanconsultants.com
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Floor Back Extension Target Area: Abdominal and lower back to strengthen back, improve posture and strengthen core muscles
1. Lie on the floor facedown, with a pillow or two under your hips. Extend your arms straight overhead on the floor. 2. While counting to 3, slowly lift your right arm and left leg off the floor, keeping them at the same level. 3. Pause. Then, to a count of 3, slowly lower your arm and leg back to the floor. 4. Repeat 10 times for one set, and then switch to left arm with right leg for another 10 repetitions. 5. Rest for a minute or two. Then complete a second set of 10 repetitions. Tips: 
Keep your head, neck, and back in a straight line.
388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235 www.banyanconsultants.com