Sitting Exercises

These exercises should be performed while sitting in a sturdy, well-balanced, armless chair. If the participants are doing the exercises in a group setting, they need to be sure that the chairs are well spaced so that the participants do not hit or bump into each other.

Arm forward and back

Grasp one end of the inner tube with one hand and the other end with the other hand--the closer together the hands are, the greater the resistance. Extend the arm forward at shoulder height and anchor the other hand by placing it against the chest. (Fig. 8.1) Swing the forward arm slowly back as far as it will go and rotate the head so that you are looking at the extended hand. (Fig. 8.2) Repeat this 5 times, then do the same on the other side.

360 Degree Shoulder Circles

Grasp one end of the inner tube with one hand and the other end with the other hand. Extend the arm forward at shoulder height anchoring the other hand near the shoulder. Now circle the extended arm up over the head. (Fig. 8.3) Keep circling 360 degrees until the starting point is passed three times. Now reverse the direction and repeat three times. Do the same exercises with the other arm.

Pull Downs

Hook the tube on each thumb and extend the arms overhead (Fig. 8.4). Pull down while stretching the tube across the chest. (Fig. 8.5) Return to starting position. Repeat 5-8 times. Next (from the same starting position) pull down behind the head instead of across the chest. (Fig. 8.6) Return to starting position. Repeat 5-8 times

Overhead Press

Hold the tube with both hands apart, one hand near each end of the tube. (Fig. 8.7) The closer the hands are together, the more difficult the exercise. Extend and press one hand straight up toward the ceiling while holding the other hand hugged tightly to your chest. (Fig. 8.8) Repeat 5-8 times, then switch sides.

Curls

Hook one end of the tube under both feet with the heels anchored to the floor. Grasp the other end of the tube with both hands, palms facing up. Bend the arms and curl the hands toward the body (Fig. 8.9). Repeat 5-8 times.

Rowing

Hook one end of the tube under both feet with the heels anchored to the floor. Grasp the other end of the tube in an overgrip with both hands. Pull the tube toward the chin in a rowing motion. (Fig. 8.10). Repeat 5-8 times.

Punch Swings

Place the tube behind the back and hook both thumbs in the ends of the tube. Swing the arm across the body in a punching fashion. (Fig. 8.11). Alternate punch swings from arm to arm. (Fig. 8.12) Repeat 5-8 times per side. Back view. (Fig. 8.13).

Wringing the Tube

Double the tube over and then double it over again. Grab the tube with both hands and wring it back and forth keeping the elbows high. You should feel as if you are wringing the water out of a wet washcloth. (Fig. 8.14).

Chest Strengthener

Hold the tube in front of the chest and with the hands close together and the elbows out to the sides. Alternately stretch and release the inner tube across the chest. Place the hands on the tube so that they are placed to get the proper resistance. The resistance should be challenging but not too difficult. Repeat this exercise 10-12 times. (Fig. 8.15).

Deltoid Strengthener

Grasp the tube with both hands at a distance that is challenging. Place one hand near the knee on the same side and extend the other arm straight out in front of the body. Keeping the top arm straight, gently stretch the inner tube as the top hand is lifted above the head. Repeat 5-8 times. Do the exercise with the other arm.

Foot Flex and Point--Foot Circles

Loop one end of the inner tube under one foot (leg extended in front of the body) keeping the other foot flat on the floor. Hold the other end of the tube in both hands, squeezing the tube together hand over hand (the closer the grip is to the foot, the greater the resistance). Alternately flex (Fig. 8.16) and point (Fig. 8.17) the foot 5-8 times, then circle the foot from the ankle (not the hip or the knee) for 3 or 4 circles. Reverse the circles. Do the same exercise on the other foot.

Tube Jogging (or "going nowhere fast")

Loop one end of the inner tube over both feet keeping the feet slightly apart. Hold the other end of the tube with both hands about 18 inches apart (Fig. 8.18). Move the feet in a jogging motion making sure to sit on the forward part of the chair while leaning heavily on the chair back. The abdominal muscles should be contracted so that the back is supported. Continue the jogging motion for 1 minute. Eventually you can increase the time up to 5 minutes or more. If this exercise puts too much strain on the back muscles, leave the heels on the floor and alternately point and flex the feet instead of moving the knees. If the arms are pumped up and down with the leg motions, then this activity can be a cardio-vascular exercise.

Single Leg Tuck

Loop one end of the inner tube over one foot and extend that leg forward with the heel touching the floor. Hold the other end of the tube with both hands squeezing the tube together, one hand over the other (Fig. 8.19). While pulling with the arms, lift the knee toward the chest as far as possible (Fig. 8.20). Repeat 5-8 times on each leg.

Knee Bends

With the inner tube around one foot while holding the other end of the tube with both hands, alternately bend (Fig. 8.21) and straighten the leg (Fig. 8.22). Repeat 5-8 times per leg

Standing Exercises

Many of the sitting exercises can also be done in a standing position. It is strongly recommended that in the initial stages of performing the standing exercises, that a sturdy chair is near-by to hold on to, to help balance while exercising.

Behind the Back Stretcher

Hook both thumbs in the inner tube with the rest of the tube stretched diagonally across the back. One hand should be above the head and the other should be near the hip. Stretch the tube across the back by extending one arm up and the other arm down (Fig. 8.23). Repeat 5-8 times then switch so that the arm directions are reversed. Do the exercise 5 to 8 times in this position.

Arm Pulls

Locate a sturdy handle or something similar that is secured to a wall. Then loop one end of the inner tube through the other so that the tube is securely fastened on one end. (Fig. 8.24) Hold the loose end of the tube in one hand and pull forward (Fig. 8.25). Repeat 5-8 times then change arms. If the resistance is too great, loop two tubes together and this will make the exercise easier. Over-the-head pulls can also be done with this set-up. Hold on to the tube and face away from the secured end. Using a throwing motion, extend the arm forward from the elbow (Fig. 8.26).

Shoulder Cross-Pulls

Hold one end of the tube with one hand and anchor it to the hip on the same side of the body. Hold the other end of the tube with the other hand and lift that arm up across the chest with the elbow leading out from the body. Alternately bend and straighten the arm. Repeat 5-8 times on each arm.

Behind the Back Exercise

Grasp the tube with both hands behind the back so that the hands are about 3-8" apart. Stretch the tube while keeping the arms straight and close to the buttocks. Continue the exercise by alternately stretching and releasing the tube. If using a Dyna-Band or other shorter band you can hook your thumbs in the loops of the bands and then alternately stretch and release the band (Fig. 8.27).

Overhead Pull-Downs

Hold the inner tube over the head and grip the tube on both ends with both arms extended. Alternately pull the hands down toward the shoulder on the same side. Do 5-8 exercises on each side. (Fig. 8.28).

Arm Extensions

Anchor the first hand near the armpit while holding on to one end of the tube. With the thumb of the second hand looped in the other end of the tube, extend the arm back as far as you comfortably can. Repeat 5-8 times with each arm (Fig. 8.29)

Chest Exerciser

Bend the knees slightly and lean slightly forward from the waist. Loop the tube around the thumb of each hand and cross the arms in front of the body. Press the arms away from each other and then release. Repeat 8-10 times. (Fig. 8.30).

Standing Leg Combination (use a wall or chair for added balance)

Loop one end of the tube underneath one foot with the hand on that same side holding the other end of the tube. Stand with the weight balanced on the opposite foot. (Fig. 8.31) Keeping the free leg straight, swing it forward. (Fig. 8.32) Now return to the starting position then swing the leg out to the side with the knee facing forward (Fig. 8.33). Return to the starting position, then swing the leg back (Fig. 8.34). Return to the starting position. This is the whole combination. Repeat it 3-5 times, then do the exercises with the other leg.

Floor Exercises

These exercises can be performed on a mat or a carpeted surface to ensure more comfort.

Single Leg Lift

Lie down on the back and loop one end of the tube over one foot. Bend the knee of the other leg and place the foot flat on the floor. Hold the other end of the tube with both hands squeezing the tube together hand over hand (Fig. 8.35). Lift up the leg (keeping it straight) as far as is comfortable while pulling up with the hands. (Fig. 8.36) Return slowly to the starting position. Repeat the exercise 5 to 8 times then switch legs.

Side Leg Lift (variation one)

Lie down on one side with one end of the tube looped over the top foot. Hold the other end of the tube with the top hand. (Fig. 8.37) Slowly lift the top leg up and apart from the other leg on the floor. Return to the starting position. Repeat 5-8 times then do the exercise on the other side.

Side Leg Lift (variation two)

Place a short inner tube or band around both feet and place the tube or band above the knees. Lie on one side then lift the top leg up while leaving the bottom leg in contact with the floor. Repeat 8-10 times on each side. (Fig. 8.38).

Leg Curls

With a short tube or band around the ankles, lie down on your stomach. Place one loop of the tube around the toe of one foot. Keeping the bottom leg on the floor bend the other knee toward the buttocks as far as possible. Repeat 8-10 times on each leg. To prevent strain on the lower back place a folded towel or pillow under the hips. (Fig. 8.39).

Leg Press

Lie down on the back and loop one end of the tube over one foot. Bend the knee of the other leg and place the foot flat on the floor. Hold the other end of the tube with both hands squeezing the tube together hand over hand. Lift the leg up so that the knee is close to the chest. (Fig. 8.40). Extend and press the leg out at about a 45 degree angle with the floor. (Fig. 8.41) The closer the hand grip is to the foot, the more difficult the exercise. Repeat 5-8 times then do the exercise on the other side. (A variation is to alternately extend and flex the foot after you have extended the leg).

Ankle Strengthener

Sit on the floor with the legs extended in front of the body and a short tube or band looped over the ball of each foot. Spread the legs apart to achieve the desired resistance then rotate the feet out against the resistance of the tube. Repeat 8-10 times. (Fig. 8.42).

Ankle Crossovers

Sit on the floor with the legs outstretched in front of the body. Loop a short tube or band around the toes of each foot then cross one leg over the other leg. Rotate the feet outward against the resistance of the tube. After 8-10 repetitions then cross the other leg on top and repeat (Fig. 8.43).

Shin Strengthener

Sit on the floor with the legs extended in front of the body. Place one loop of a short tube or band under one foot then place the other loop over the toes of the other foot. Place a folded towel on the shin or knee of the leg with the band under the foot. Bend the knee and place it on the folded towel. Now alternately flex and extend the foot. Do 10-15 repetitions on one foot then switch and repeat the exercise on the other foot. (Fig. 8.44). This exercise helps to prevent shin splints.

"Bench Press"

Lie down on your back with the inner tube behind the back and the hands grasping each end of the tube. Alternately press up, extending each arm. (Fig. 8.45) Repeat 5-8 times with each arm.

As mentioned earlier in this chapter, many of these inner tube exercises can be adapted for people in wheelchairs. The picture below shows one such exercise. The tube is looped through the arm of the wheelchair and the other end of the tube is grasped with one hand. The arm is then extended across the front of the body or above the head. (Fig. 8.46).