features five exercises for Strength that will uses muscles in your:
- Upper Body
- Lower Body
Shoulder Press (Shoulder and Triceps Muscles) – Start with
your elbows bent, hands about shoulder height, and your palms facing
towards the side of your head. Press one arm straight up until it is
straight. Lower it back down and then press the other arm up. Do 10-15
times for each arm.
(Side Stomach Muscles) – Hold both weights in one hand at the side of
your body near your pocket. Your arm should be straight. Stand up tall
and bend sideways lowering the weights along the outside of the leg
towards the knee. Then stand back up straight again and bend to the
other side. Repeat 10-15 times. Keep your abdominal muscles tight the
whole time and imagine that the muscles on the side of your torso are
pulling your spine and the weights back up.
(Biceps Muscles) – Hold one weight in each hand by your sides with your
palms facing the side of your leg. Bend the elbow and curl the weights
up together until they are about shoulder height. Your palms should
remain facing each other, and your elbow joint should stay stationary
by your side. Lower down slowly and repeat 10-15 times.
(Inner Thigh Muscles) – Sit down and bring
your feet out so they are about two feet apart. Place your hands so
they are on the inside of your knees. Now press outward with the hands
trying to push the knees apart from each other, but simultaneously try
to push your knees inward with your leg muscles. Move the knees
together and then apart about 10-15 times providing as much resistance
as you need with your hands.
and Hold (Top Thigh Muscles) – Extend the knee joint and
straighten one leg out in front of you so it is parallel to the ground.
Hold it there for about 3 seconds and try to squeeze the muscles on top
of your thigh. Then lower down, raise the other leg, and hold it up for
about 3 seconds. Do each leg about 10 times.
Remember to do all of these motions in a slow and controlled manner.
That will give you a better muscle contraction. And don’t hold your
breath. Breathe naturally.
Mike. I received the DVD's last week and I've done one of them every
day. My daughter is a nurse who has had lots of therapy herself and I
played part of Disc 2 for her last night. She said, 'These are really
good exercises.' My favorite is Part 2!" -Margaret from Ohio