Fist And Open

Make the hands into fists then open the hands and spread the fingers wide apart. Repeat 5-8 times.

Claw And Open

Bend the fingers as if making a claw ready to scratch something, then open the hands and spread the fingers wide apart. Repeat 5-8 times.

Finger Fans

With the elbows bent and hands about one foot apart, face the palms away with the fingers tightly touching each other, then widely spread (or fan) the fingers (Fig. 7.3). Repeat 5-8 times.

Next, separate only the index fingers from the rest of the fingers (3 times). Now try the little fingers only (3 times). Now try to separate the index and little fingers simultaneously while the middle fingers stay together (3 times). Try to separate the four fingers down the middle while keeping the two fingers on either side together (forming a "V") (3 times). Try to separate the index and little fingers simultaneously on one hand while keeping the two fingers on either side together in a "V" on the other hand. Repeat the opposite pattern to the other side.

Hand Shakes

Bend the arms at the elbows and relax the hands. Now shake them briskly from the wrist for about 10 seconds.

Finger Stretching

With one palm facing away from the body use the other hand to gently stretch the index finger back towards the forearm. Continue doing each finger in succession. Repeat the same thing with the other hand. Next grasp one finger at a time with the thumb and first two fingers of the other hand and gently circle the finger you are grasping. Repeat this on each finger and then switch to the other side.

Wrist Circles

Bend at each wrist and circle the hands around 3 or 4 times in the same direction. Repeat 3 or 4 times circling in the other direction.

Arm and Shoulder Stretch

Interlace the fingers and straighten the arms in front of the body with the palms of the hands facing away from the body. Now extend the hands up and over the head as far as you can go without letting the fingers come apart. Extend the arms as far as possible to one side and then to the other side. Be sure not to hold the breath during the exercise and do not arch the back. Repeat 3-4 more times.

Thumbs Up and Down

Start with the arms stretched out in front of the body at shoulder height. Make fists and extend the thumbs up. Now rotate the arms inwardly so that the thumbs are pointing down. Rotate the arms making the thumbs point to the sides with the insides of the arms facing up. Repeat the full rotation 3-4 times.

Card Player's Exercise

Place each hand with the palms facing up on the thigh of the each leg. Bend the little finger and each of the other fingers one at a time until all are bent on one hand then straighten each finger one at a time. Repeat twice with each hand.

Jazz Arm Isolation Sequence

This exercise helps to develop coordination and memory. It can be performed while seated, while standing or while walking.

When learning the sequence, hold each position for 8 counts before continuing to the next position. Continue practicing, holding each position for a slightly shorter period of time--4 counts, then 2 counts, then 1 count. (See Figs. 7.4-7.11).

Fig. 7.4 & Fig. 7.5

Fig. 7.10 & Fig. 7.11

Head, Neck & Shoulder warm-ups	Finger, Hand and Arm warm-ups	Torso warm-ups	Leg, Feet and Toes warm-ups
Resistance Exercises	Exercises with Scarves	Exercises with Foam Balls	Precautions

These exercises can be used to design exercise and dance programs. In no way do they represent the best or only ways to motivate older adults. You are strongly encouraged to seek other resources and to make whatever adaptations you find necessary. Before embarking on an exercise program you should consult with your physician.

These exercises and photos appeared in the book Reach
for It: A Handbook of Health, Exericse and Dance Activities for
Older Adults by David E. Corbin and Josie Metal-Corbin , published
by Eddie Bowers Publishing Company. The first edition was published
in 1983, the second in 1990 and the third in 1997.

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