1. BICEPS CURLS: hold weight (soup can or no weight at all to start) down so right arm is straight and slowly raise the weight to chest
by bending your arm at the elbow and slowly return to original position. Repeat for left arm.
2. ARMS OUT: hold weights (one each hand) down at your sides and slowly and smoothly rotate your arms (around a point at your shoulder) away from your body and up to shoulder height. Slowly and smoothly return to the original position. This is very difficult to do so start with no weights.
3. ARMS BACK: with right arm straight, hold weight down at waist in your right hand and slowly and smoothly rotate your right arm (around a point at your right shoulder) backward behind you while keeping your arm straight and return to the original position Repeat for left arm..
4. HANDS UP: hold weight in right hand with right arm straight and right hand down at waist. Start with the long part of the weight pointing toward your hip. Slowly and smoothly raise the weight to your armpit (while simultaneously rotating the long part of the weight so it points in front of you. Your arm will now be bent at the elbow. Slowly and smoothly return to the original position. Repeat for left arm.
5. HANDS: Squeeze �eggercisor� (purchase at 800-858-3447) slowly yet firmly- each hand
separately. Hold at maximum squeeze. The eggercisor is a piece of firm rubber in the shape of an egg. A rubber ball would probably work almost as well as the eggercisor.
6. arms down; smoothly rotate hand with weight in it forward so that your arm is horizontal and lower.
7. arms down; move weight to shoulder by rotating hand up and out and in and down,
raise hand so arm is straight up, lower hand back to shoulder, rotate hand up and out and
down and in.
8. Theraband (800-741-4364): hold behind your back with hand on either side of chest;
move hands straight out in front of you and back against the resistance of the theraband.
9.hold weight at shoulder level but also behind you as far as you can; raise hand so arm is
straight up and return to starting position.
10. Deleted
11. Use no weights for this movement. Start with your arm straight. rotate the arm to side and then vertical and return to starting position.
12. With 3 foot long piece of 1" PVC plastic tubing (schedule 40-heavy duty): Hold tubing with both hands with hands about 18" apart. While in sitting position, raise tube from lap to behind your neck.
NOTES:
1. Exercise both sides of your body equally if possible. If one side is initially stronger,
hold back the stronger until you build up the weaker to match.
2. Exercise your upper body every day-do not skip a day in between.
3. Start with no weight and do only 1 repitition of each exercise the first day. (1 set)
4. The second day do the same as the first day but repeat 1 repitition of each exercise 30
minutes after completing the first set.
5. Henceforth do 2 sets daily and SLOWLY build up the number of repitions and the
weight used.
6. This program is designed for someone with lung disease who may have low blood
oxygen levels.
7. Monitor your blood oxygen levels with an oximeter (link to oxuimeter ordering
information here) as you are exercising and make sure your levels do not fall below 90%;
if they do, use more supplemental oxygen.
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