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Short Note On Arm Abduction

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IN SITTING
1) Arm Abduction
• In sitting position, move your right arm up and out to your shoulder level
• Hold it for 2 seconds and bring it back down slowly.
• Breathe out slowly while moving your arm up.
• Breathe in slowly while moving your arm down.
• Repeat the same on your left arm.
• Repeat the exercise 10 times on both sides. (Healthwise, 2014)
2) Elbow Circles
• In sitting position, bend your elbows and place your fingers on your shoulders with the elbows at your shoulder level.
• Move your elbows slowly in circles.
• Breathe out slowly as you start the circle.
• Breathe in slowly as you finish the circle.
• Repeat 10 times. (Healthwise, 2014)

3) Arm Extension
• In sitting position, place your hands on your chest and keep …show more content…

• Move your right leg up, to straighten your knee.
• Hold it for 2 seconds and bring it back down.
• Breathe out slowly as you move your leg up.
• Breathe in slowly as you bring it back down.
• Repeat the same on the left leg.
• Repeat the exercise 10 times on both sides. (Healthwise, 2014)

6) Pedal exercises for legs
• In sitting position with the pedals on the floor and set the resistance to low.
• Place your feet on the pedals and pedal it for 5 minutes (take breaks if required).
• Breathe in and out slow and relaxed as you do the exercise.

7) Pedal exercises arms
• In sitting position, place the pedals on a table in front of you and set the resistance to low.
• Hold the pedals with your hands and pedal for 5 minutes (take breaks if required).
• Breathe in and out slow and relaxed as you do the exercise. NOTE:
• Do the above seven exercises in the morning when you are sitting in your chair.
• Maintain your RPE between 10-12 during the exercises.
• Do pursed lip breathing while exercising. IN LYING
1) Ankle pumps
• Lie on your back with a pillow under your head and keep your legs straight on the bed with your toes pointing towards the ceiling.
• Move your feet towards you, hold it for 2 seconds and move them away from you.
• Breathe out slowly as you move your feet towards you.
• Breathe in slowly as you move your feet away from you.
• Repeat 10 times. (Borgess Health, 2015)

2) Knee Rolling
• Lie on your back with a pillow under your head.
•

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