Five upper body daily dose exercises

By: John Griffin, MSc

Daily dose routines are mini movement routines that you can do at the same time as certain activities that you do every day. In the first series of exercises, the focus was on our lower body. In this series of exercises, we will work on our upper body. The exercises in these routines are designed to improve your flexibility, muscular endurance, strength, joint stability, and balance.

Be sure to consult with a physician, physical therapist, or other trained health or exercise professional before doing a new exercise routine, in case you have medical and physical conditions that affect the exercises and how they are applied.

This mini-routine is associated with getting dressed/undressed in your bedroom. One set equals performing an exercise for the number of counts specified.

Do 3 sets per day.

Wall Push-Up

Wall Push-Up

  1. Stand upright, place your hands on the wall at shoulder height, with your feet about 24” from the wall.
  2. Slowly lower your forehead to the wall, then return to the starting position.
  3. Complete this exercise 10 times. .

Pretend you are the victim of a “stickup,” or robbery

Pretend you are the victim of a “stickup,” or robbery.

  1. Raise your arms to shoulder height, elbows bent, hands open and palms facing out.
  2. Slowly pull your shoulder blades back and together, then return your shoulders to a forward position.
  3. Perform this exercise 10 times.

 

 

Tight-Grip Shoulder Circle

Tight-Grip Shoulder Circle

  1. Stand tall, raise your arms to shoulder height, make a tight fist with each hand.
  2. Do 10 large, comfortable circles with your arms moving forward.
  3. Do 10 large, comfortable circles with your arms moving backward.
  4. Don’t forget to breathe!

Back Scratch Stretch

Back Scratch Stretch

  1. Stand upright, put your right hand over your right shoulder and place your other hand behind your waist.
  2. Gently try to bring your hands closer together.
  3. Hold for 15 seconds.
  4. Complete this exercise twice on each side, alternate arms.

Single-Arm Wall Stretch

Single-Arm Wall Stretch

  1. With a straight arm, put your right hand on the wall at shoulder height.
  2. Slowly turn your body away from the wall to gently stretch the chest.
  3. Hold for 15 seconds.
  4. Alternate arms, perform this exercise twice on each side.

About the Author
John C. Griffin, MSc,is a professor in the Fitness and Health Promotion Program at George Brown College in Toronto, as well as a consultant, speaker, coach, and writer. This article is adapted with permission from “Boost lifestyle activities to support clients in aging well,” in The Journal on Active Aging, March/April 2013: www.icaa.cc.

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