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Session 7

Session 7: Fitness Featured Exercise: Lateral Arm Raise56 Shoulders are a common source of pain and weakness, and this weakness can make everyday activities (like unloading groceries) difficult. The deltoid muscle covers the shoulder like a rounded hat. The deltoid helps you lift your arm, rotate it, and swing your arms while you walk. How to: Sit toward the edge of a sturdy chair with your feet slightly apart and a soup can in each hand. (The theraband is a great tool for this exercise as well—step on the middle of the theraband with one or both feet. Hold your arms in an upside-down V (knuckles angled toward the floor) with each hand holding an end of the theraband.) Slowly raise the arms until they are almost parallel with the floor. Hold for a second and slowly lower to an upside-down V. Try not to let the arms rest at your sides during your set of repetitions. Variations: This exercise can also be done from a standing position with a theraband (or soup cans). Standing will make the exercise a bit more challenging. If using a soup can, follow the instructions listed above but from a standing position. If using a theraband, stepping on the band with one foot will result in less resistance than stepping on it with both feet (i.e., it is slightly easier with one foot).

Tip!

When doing lateral arm raises:  Keep your shoulders "down and back"-pull them away from your

ears and squeeze your shoulder blades together in the back  Don't arch your back  Never raise the arms above parallel to the floor  Try not to rest your arms at your sides in-between each repetition

unless you absolutely need to

56

Lateral arm raise [photograph]. National Institute on Aging at NIH. Retrieved from

http://www.nia.nih.gov/sites/default/files/nia_exercise_and_physical_activity.pdf

Session 7; Page 123

Profile for SAGE

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

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