Exercise Guidelines Strengthening Guidelines

  1. Senior Man - Monitored ExerciseExercise should not produce pain. Safety is assured when motions and exercises are pain-free. Some pain is tolerable; however consult a doctor or physical therapist, if exercise is painful to make sure you exercising correctly and with the proper amount of force and weight.
  2. Straight motions precede rotational exercise. You should be able to demonstrate stable straight line movements before undertaking rotational activity.
  3. Minimal Range of Motion should precede maximal Range of Motion. Start with small motions then advance to larger motions. The ability to perform pain-free activity is critical to effective exercise.
  4. Allow for individual variances in frequency, duration and selection of exercise adapted for your individual needs. Don't overdo it. Take your time. It takes weeks to months to fully adopt your exercise care plan as a lifestyle choice and maintain the benefit.

Strengthening Guidelines

  1. Always warm up a minimum of 6 minutes on the stationary bike or stair master, etc. You should also rehearse your exercises without weight.
  2. Begin with larger muscle groups then proceed to isolate smaller muscles.
  3. Posture and form are more important than heavy weight.
  4. Perform all exercises slowly through the full range of motion.
  5. Perform 2-3 sets of 8-12 repetitions with light weights.
  6. Closely monitor patients under 18 and over 50 years of age.
  7. Patients that cannot tolerate weights use elastic bands, stretching, floor mat exercises and isometrics.
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