CHIN TUCKS Stand as erect as possible. Gently tuck in your chin, creating a straight line from ear to shoulder. Repeat 3 times, relaxing, breathing and holding for 10 seconds. Remember to hold the position, not your breath.
SHOULDER SHRUGS Pull shoulders back as if a piece of elastic were pulling your shoulder blades together in the back. Hold this position 10 seconds, and relax. Repeat 3 times, relaxing, breathing, and holding the position.
TOES UP Go up on your toes as high as possible and come back down. Start out doing this 10 times and increase by five each week until you build up to 20.
LEG LIFTS Holding on to a chair, stand up and gently swing each leg back and forth 10 times. Repeat the motion out to the side and back 10 times.
THIGH STRENGTHENING Sit down on a flat surface with legs extended and flat against the surface. Tighten the muscles on top of the thigh as tightly as possible and hold. Hold for 10 seconds, trying each second to tighten even tighter. Relax for 10 seconds and try again.
HEEL CORD STRETCH Stand and face a wall with hands against the wall and heels flat. Lean into the wall, feeling a stretch in your calf muscles. Hold for 30 seconds and repeat.
HIP CLOCKS Standing in front of a mirror, gradually make a big circle with your hips, as if there were a clock around your feet, going around to one, then two, then three, etc. until the clockwise direction is completed. Repeat the circle in a counterclockwise direction. Try to avoid moving the shoulders.
GLUTEAL SETS Pinch the buttock together. Hold 5 seconds, and then relax. Repeat 10 times.
Remember: it's hard to be old and ailing especially if you're used to an active life. Be patient and understanding. These exercises will help.
