Geriatric Pulley Exercises

Shoulder Pulley Exercises for Seniors

It has been said that the elderly exercise less than other age groups for many reasons, including diseases and disabilities, which reduces their overall physical function. According To the National Institute on Aging, exercise can help to reduce the occurrence of disability and improve diseases such as diabetes and osteoporosis.

Resistance exercise training, such as using a pulley system, is an excellent method for you to regain and maintain strength, endurance and function. Perform these strengthening exercises twice a week. Always consult your doctor prior to beginning a new exercise program.

Upper Body

Shoulder flexion. Adjust the pulley to the lowest setting and attach handles. Stand so you are facing away from the pulley. Hold a handle with each hand. Keep both elbows straight with the thumb facing up; pull the handle up with one arm. Hold for 5 seconds. Relax and repeat the exercise 30 times. Repeat the exercise with the other arm.

Shoulder extension. Adjust the pulley to the lowest setting and attach handles. Stand so you are facing the pulley. Hold a handle with each hand. Keep both elbows straight with the thumb facing up; pull the handle backward with one arm. Hold for 5 seconds. Relax and repeat the exercise 30 times. Repeat the exercise with the other arm.

Chest

Chest press. Place the pulley at the same height as the shoulder. Stand or sit with your back facing the pulley system. Hold the pulley handles in each hand. Start with the hands at the shoulders. Gently push both hands away from the body until the elbows are completely extended. Slowly return hands to the start position. Perform the exercise 30 times.

Back

Seated back extensions. Adjust the pulley to chest height. Sit on a backless bench or facing the pulley system and hold the handles. While keeping your back straight and your abdominals tightened. From the waist, slowly bend backwards. Slowly return to the start position. Perform the exercise 30 times.

Seated rows. Adjust the cable pulley to chest height. Sit on a backless bench or chair facing the pulley system and hold the handles. Start with both elbows extended out in front of you with your arms close to your chest and your back straight; pull the handles toward your body. Pull your elbows backwards while concentrating on squeezing your shoulder blades together. Return to the starting position by extending your arms fully. Perform 30 times.

Lower Body

Standing hip adduction. Adjust the pulley to the lowest setting and attach an ankle strap to your right ankle. Stand with your right side away but facing the pulley system. Raise your right leg straight out toward the pulley system. Keep your left knee slightly bent. Return and repeat. Turn around and continue with left leg. Perform 30 times on each leg.

Standing hip abduction. Adjust the pulley to the lowest setting and attach an ankle strap to your left ankle. Step out away from pulley system. Stand on right foot and cross the left leg in front. Keep a slight bend in the right leg. Return and repeat. Turn around and continue with right leg. Perform 30 times on each leg.

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