Strength Training Benefits - Exercises to Get You Started

June 21, 2016
Strength Training Benefits

“Building strength and flexibility through simple exercises can help you avoid injuries and maintain better health,” says Kent Keithly, a physical therapist at St. Mary’s Regional Medical Center, Center for Rehabilitation. “You can start slowly and build from there.” If you exercise outside, remember to stay hydrated, avoid working out at the hottest times, limit the length and intensity of your training, and take frequent breaks. Three to four days a week of strength training is a good goal. Finally, check with your doctor before starting any new exercise program. The exercises here are a good starting point.

Strength Training - Standing Knee Flexion
Standing Knee Flexion
Holding onto an immovable surface, bend one leg up behind you. Then straighten to a full stand, with weight on both legs. Alternate legs. Note: Try to maintain a straight line from the shoulder to the knee.
Strength Training - Abduction & Adduction
Abduction and Adduction
Slide one leg out to the side, keeping the kneecap pointing toward the ceiling. Gently bring the leg back to the midline. Alternate legs.
Strength Training - Trunk Twist
Trunk Twist
Sit facing forward and breathe in. Rotate your upper body to the side, breathing out through pursed lips. Grasp the back of the chair and hold, still breathing out. Return to the center while breathing in. Repeat on the other side.
Strength Training - Shoulder Flexion
Shoulder Flexion
While sitting, breathe in through your nose. Raise your arms over your head with your thumbs up. Breathe out through your mouth, bend forward and cross your hands to touch the floor.
Strength Training - Armchair Push Ups
Armchair Push-ups
With your feet firmly placed on the floor, place your hands on the arm rests and push up until your arms are fully extended. Then slowly lower yourself back down to the chair.
Strength Training - Standing Heel Toe Raises
Standing Heel/ Toe Raises
Holding onto an immovable surface, rise up on your toes slowly, then come back down. Now lift your toes from the floor, trying not to lean backward.
St. Mary’s Center for Rehabilitation offers physical and occupational therapy services and provides comprehensive patient evaluation, treatment and education for patients and their families. For information and to make an appointment, call 580-237-8278.